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

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。

Record both of these figures in a notebook

figure数字
2,4,and 6 are figures二、四和六是数字。
The figures are not accurate.这些数字不精确。
体形，姿态
My sister has a nice figure.身材很美
I could see a figure in the dark.我看见黑暗中有一个人影。
人物
the great figures of his age.当代名人 the great figures in history.历史上的伟大人物
想像，理解
I figure that different folks like different things.我想不同的人喜欢不同的事。
演算，计算
Have you figured out the expenses?你把花销都算出来了吗？ 担任一角色 He figured as a king in the pageant.他在露天游行剧中扮演国王。 把这些数字记在笔记本里。

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

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。

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

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。

Create your own workout

制定你自己的测验

Use these guidelines to create your own sprint training/aerobic training workout:

Create 创造，开创
They have created a new factory out of an old ruin.他们在废墟上创办了一座新工厂。
created quite a number of wonderful characters in the play.在剧本中塑造了许多生动的人物。
引起；产生； 造成
Oh, do stop creating such a noise!哎呀，请你们不要弄出这种嘈杂声了！
The agitation was created by rumours.这骚乱是由谣言而引起的。 to create an atmosphere of democracy造成民主的空气

用这些方法来制定你自己的冲刺训练和有氧训练测验 Interval duration: 10 seconds to 2 minutes 持续时间：1

0秒到2分钟 Interval distance: 80 to 440 yards

持续距离：80-440英尺

Number of intervals: 4 to 8

次数：4-8次

Between each sprint, move at a very slow speed for three times the length of the sprint to help minimize lactic acid buildup

在每次冲刺之间，缓慢地跑过三倍于冲刺时的距离，以使乳酸增加最小化。

Start at a low number of intervals (four per workout) and increase the number as your body adapts to this training

开始时次数不要太多（四次）。当你适应这种训练之后再增加次数。