Start out with at least three sessions a week, with 15 minutes of warm-up, 20 minutes at your aerobic training zone, and 15 minutes of cool-down.
开始你的有氧锻炼吧。每周至少做三次，花15分钟热身，20分钟做有氧运动，然后再用15分钟的时间让身体放松平静下来。
Training at this zone improves your aerobic endurance i. e. the ability to do prolonged exercise without fatigue.
这个区间训练能够提升你的有氧耐力能力长时间运动却无疲劳感。
In the peak phase, your aerobic support and neuromuscular training should converge in a zone surrounding race intensity.
在巅峰阶段，您有氧和神经肌肉训练应该接近比赛强度。
应用推荐