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 interval¹ training pace range for aerobic² threshold training by taking 75 percent to 90 percent of your VO2max pace. Calculate your interval training pace range for sprint³ 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.

参考译文

　　跑完后立即记下所用的时间以确定你的最高速度。立刻记下你的每分心跳，以确定你的最大心率。

　　把最高速度乘以75%-90%算出你有氧训练的极限速度范围；同样乘以100%-120%可以得到你的冲刺速度范围。

　　每隔六周做一次时间试验来评价你的进步，当你的速度和心率改善后再对你的训练进行改进。

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