Those who are more fit have higher Vo2Max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your Vo2Max by working out at an intensity that raises your heart rate to between 65% and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of Vo2Max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.
与一般般的相比，体能越强的人， Vo2Max越高，可以达到的运动强度越大。许多研究表明，您可以通过每周3-5次，每次至少20分钟，强度为65%-85%最高心率的运动提高您的Vo2Max。男运动员的平均Vo2Max约为3.5升/分钟，女的约为2.7升/分钟。
Factors affecting Vo2Max---影响Vo2Max的因素
The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:
- the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels.
- the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system.
限制能量有氧释放率的生理局限，取决于:
- 肌肉细胞组织利用氧气分解燃料的化学能力，
- 心血管和肺系统为肌肉组织输送氧气的综合能力。
Improving your Vo2Max---提高您的Vo2Max
The following are examples of workouts for improving oxygen uptake:
以下是提高耗氧量的几个实例：
- Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900 metres) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace.
以最高速度跑5分钟，记录跑了多少距离。在此，我们假定距离为1900 m。休息5分钟，以慢20%的速度，即用6分钟，再跑一次这个距离；休息30秒，重复数次。这相当于您的10K配速。
- Run at maximum speed for four minutes. Note the distance covered in that time. Rest for four minutes. In this case we will assume the you run a distance of 1500 metres. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete's 5 Km and 10 Km time.
以最高速度跑4分钟，记录跑了多少距离，休息4分钟。我们假定您跑了1500 m。现在，以慢15%的速度，即用4分36秒，再跑一次这个距离；休息45秒，重复数次。这相当于您的5 K -10K配速。
- Run at maximum effort for three minute. Note the distance covered in that time. The distance covered is, say 1000 metres. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates to your 5 Km time.
以最高速度跑3分钟，记录跑了多少距离。我们假定您跑了1000 m。现在，以慢10%的速度，即用3分18秒，再跑一次这个距离；休息60秒，重复数次。这相当于您的5 K配速。
- Run at maximum effort for five minutes. Note the distance covered in that time. The distance covered is 1900 metres. Rest five minutes. The distance is now covered 5% slower with one and a half minutes rest. This is approximately 3K pace for you, i.e., five minutes 15 seconds /1900 metres.
以最高速度跑5分钟，记录跑了多少距离，休息4分钟。您跑了1900 m。休息5分钟。现在，以慢5%的速度，再跑一次这个距离，休息1分30秒。这相当于您3 K的配速，即5分15秒/1900 m。
- Run at maximum effort for three minutes. The distance covered is 1100 metres. When recovered, the athlete then runs the same distance 5% slower, i.e., three minutes nine seconds/1100 metres, with one minute rest, repeated several times. This is at 3 Km pace.
以最高速度跑3分钟，跑了1100 m。在恢复之后，以慢5%的速度，再跑一次这个距离，即3 分9秒/1100 m；休息1分钟，重复数次。这是您3 K的配速。
When and how often --- 什么时候和什么频次
It is suggested that in the winter sessions (1) and (2) are done weekly, and in the track season sessions (3), (4) and (5) are done weekly by runners from 800 metres to the half-marathon. Although it would be convenient to use the original distance marks made by the duration efforts, this doesn't take into account the athlete's condition before each session, so the maximum effort runs must be done on each occasion when they may be either more or less than the previous distance run.
我们建议在冬训时，每周一次；800m至半马跑步者，在跑道训练时，每周一次。尽管使用原来定时跑留下的距离标记比较方便，由于它没有考虑运动员在每次训练之前的状态，因此，每一次训练必须进行最高速定时跑，无论跑出的距离是否比上一次长或短。
The maximum duration efforts are in themselves quality sessions. If the pulse rate has not recovered to 120 beats per minute in the rest times given, the recovery period should be extended before the repetitions are started. The recovery times between the reps should be strictly adhered to. These workouts make a refreshing change from repetition running. When all five sessions are completed within a month, experience shows substantial improvements in performance.
最高速定时跑本身属于高质训练。如果在休息时间内，心率不能恢复到120 bpm，必须延长恢复时间，然后，再开始重复跑。您必须严格遵守重复跑之间恢复时间。通过这样的训练，重复跑可以使您产生全新的改变。
% MHR and %Vo2Max---%最高心率和%最大耗氧量
It is possible to estimate your exercise intensity as a percentage of Vo2Max from your training heart rate. David Swain (1994) and his US based research team using statistical procedures examined the relationship between %MHR and %Vo2Max. Their results led to the following regression equation :
%MHR = 0.64 × %Vo2Max + 37
The relationship has been shown to hold true across sex, age and activity.
根据训练心率，可以估算您的训练强度，以%Vo2Max计。David Swain (1994) 和他的美国研究小组，利用统计方法研究，研究了%MHR和 %Vo2Max之间关系。基于他们的结论，推导出以下回归方程:
%MHR = 0.64 × %Vo2Max + 37
业已证明，这一关系跨不同的性别，年龄和运动均成立。
%Vo2Max and Speed---%最大耗氧量和速度
| % of Vo2Max | Speed/速度 |
| 50 | Very slow running/非常慢跑 |
| 60 | Slow running/慢跑 |
| 70 | Steady running/稳态跑 |
| 80 | Half Marathon speed/半马速度 |
| 90 | 10 km speed/10k速度 |
| 95 | 5 km speed/5k速度 |
| 100 | 3 km speed/3k速度 |
| 110 | 1500 metres to 800 metres speed |
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