改善體質(zhì)：測(cè)試與記錄有氧訓(xùn)練數(shù)據(jù)

Immediately after your finish, note the elapsed time to determine your VO2max pace Right away, take your heart rate in beats per minute to determine your maximum heart rate. Record both of these figures in a notebook

Calculate your interval training pace range for aerobic threshold training by taking 75 percent to 90 percent of your VO2max pace. Calculate your interval training pace range for sprint training by taking 100 percent to 120 percent of your VO2max pace

Every six weeks perform another time trial to assess your development and modify your training as your pace and heart rate improve.

參考譯文

　　跑完后立即記下所用的時(shí)間以確定你的最高速度。立刻記下你的每分心跳，以確定你的最大心率。

　　把最高速度乘以75%-90%算出你有氧訓(xùn)練的極限速度范圍；同樣乘以100%-120%可以得到你的沖刺速度范圍。

　　每隔六周做一次時(shí)間試驗(yàn)來(lái)評(píng)價(jià)你的進(jìn)步，當(dāng)你的速度和心率改善后再對(duì)你的訓(xùn)練進(jìn)行改進(jìn)。

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