保持最高心率。
Monday: Rest, run easy, or cross-train at 70% of Max heart rate.
星期一：休息，轻松跑或交叉训练，70%的最大心率。
This is determined by subtracting your resting heart rate from your Max heart rate.
计算方法是用你得最大心率减去你休息时的的心率。
The aerobic zone represents a harder running effort at 70 to 80 percent of your Max heart rate.
当你的心率为最大心率时的70%到80%时你就在进行有氧跑步，但是这比较难达到需要一番练习。
The AHA's chart still USES the 220 minus age formula, but has a wider zone of 50 to 85 percent of your Max heart rate.
该协会的表中仍然沿用220减去年龄的算法，但是讲区间扩大到了最高心率的50%到85%。
You should aim for a target heart rate of 55-85% of your max heart rate. Here’s the formula to calculate your maximum heart rate
你需要朝着使心率往你的最大心率的55-85%的目标前进。
Saturday: Race-day tempo run. Warm up, then aim for a pace that's 20 to 30 seconds slower than 5-K goal pace, or 85% of max heart rate.
星期六：比赛日配速跑，先热身，然后跑的时候使用的步速比你的5公里目标步速慢20-30秒，或85%最大心率。
If your main goal is to train for an endurance event, say, a half marathon, you would be aiming to train at the 70 to 80% Max heart rate zone.
如果你的目标是参加耐力赛，比如半程马拉松，你就应该在70 - 80 %最大心率区间训练。
For the 32-year-old, his aerobic heart rate zone would be 188 (max) x .70 = 132 and 188 x .80 = 150.
对于32岁的人来说，他的有氧跑步的心率区间为188（最大心率）x 0.70 = 132 到 188 x 0.80 = 150。
At the end of the third mile, my heart rate reached 164, about 91 percent of my Max.
在第三个1英里结束时，我的心率攀升至164，约为最高心率的91%。
At the end of the third mile, my heart rate reached 164, about 91 percent of my Max.
在第三个1英里结束时，我的心率攀升至164，约为最高心率的91%。
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