你必须相信它会帮助你达到你的目标。

You have to trust that it will help you reach your goals.

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要达到你的目标，你就必须苦干，参与，练习，以及尽你所能做到最好。

To reach your goals, work hard, participate, practice, and do the best you can.

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你必须保持你的高强度，你必须确定你已经开始短跑，当机器已经达到你的目标速度时。

To keep your intensity high, begin the sprint portion of the interval when the machine has reached your target speed.

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