在徐國峰的講座有聊到打造有氧能力基礎，但該怎麼做呢？在「Heart Rate Training（中文版本【心跳率，你最好的運動教練－羅伊．班森，狄克蘭．康諾利】）」有介紹到詳細的觀念。藉由心跳率來達到更準確而有效的訓練，利用法特萊克(Fartlek)與長時間慢速訓練LSD(Long, slow distance)來建構你有氧耐力的基礎。山姆伯伯重點式的擷取出來。
耐力發展(Endurance Development)
在進行耐力發展的訓練時，選擇在最大心跳率的60%~75%區間，並嘗試能有更長的時間可以在75%上進行訓練。
To develop and improve endurance in the heart rate zone of 60 to 75 percent MHR, try to spend as much as close to 75 percent as possible.
選擇這個區間的目的是在於改善身體燃料的使用能力：
Improving the body’s ability to burn fat more efficiently to allow carbohydrate supplies to last until the end of the event is one of the major goals of endurance training. A second one, which we will elaborate on shortly, is the strengthening of the musculoskeletal system.
提升身體燃燒脂肪的效率及強化肌肉骨骼系統。完成這個階段的訓練後，身體的心血管、呼及與肌肉系統會獲得提升，能更安全的而有效的來挑戰更高強度的訓練。但這個階段必須保持耐心，因為這需要「時間」，其中一個原因：
Equally important as the ability of your muscular engine to use fuel is the strength of the transmission, your connective tissues. Ligaments, tendons, bones, cartilage, and joints take much longer than muscles to get stronger because their blood supply is not nearly as rich. Therefore, you need to beware of the dreaded Cadillac engine/Chevy transmission syndrome.
Because your powerful muscular engine can easily tear up your delicate connective transmission, you’ll be very susceptible to classic overuse injuries such as Achilles tendonitis, plantar fasciitis, iliotibial band syndrome, and even stress fractures.
足夠的時間來建構「結締組織(Connective tissues)」，像是韌帶、肌腱、骨頭、軟骨與關節。由於流經這些組織的血液並不像流至肌肉的這麼豐富，所以結締組織成長需要有更長的時間。若缺乏耐心，強而有力的肌肉是能輕易的撕裂脆弱的結締組織，進而造成過度使用或受傷的狀況，像是跟腱炎(Achilles Tendonitis)、足底筋膜炎(Plantar Fasciitis)、髂脛束摩擦症候群(ITBS)、壓力性骨折(Stress Fracture)等。
發展耐力的訓練技術( Training Techniques for Developing Endurance)
書上的作者根據他們的喜好選擇二種發展耐力的技術：「Heart Rate Fartlek」與「LSD」。而在看訓練的方式之前，記得有人問過：「要花多少時間來訓練耐力的基礎呢？」這本書有提到：
If you are getting in shape or if your level of athletic activity has been interrupted because of personal or medical reasons for several weeks, you will need to redevelop your endurance base. Phase I of conditioning usually takes the average, sedentary adult up to 12 weeks. If you have already been through the conditioning process, you should be able to redevelop an endurance base within six to eight weeks. A shorter period of four weeks should be sufficient to redevelop endurance if you are coming back after a postseason period of active rest.
根據每個人的狀況，若你是久坐的成年人，可能需要12個星期，若你已接受過體能的訓練過程，應該可以在6~8週的時間內重建耐力基礎；若從比完賽後的主動恢復期返回訓練，應該4個星期的時間就足夠，但這都必須視每週的訓練狀況來做調整，而非絕對。
而訓練的方式，談到了一個完美的訓練方式「Heart Rate Fartlek」：
Heart rate fartlek training is perfect for whichever activity – jogging, rowing, cycling – you choose. Heart rate fartlek workouts are a great way to introduce small elements of faster movement into your workouts for manageable periods of time and still keep the risk of injury at the absolute minimum.
心跳率式的法特萊克訓練非常適合於慢跑、划船與自行車，將受傷風險保持在最小的情況下，將加速的元素加到訓練中並且易於進行控制。直接來看看這經過改良而且獲獎的Fartlek訓練方式：
For a 20-minute session, you would do the following:
1. Calculate your target heart rate zone with the upper limit at 75% and a lower limit at 60% MHR.
(目標心跳率區間是最大心跳率的60%至75%，請計算出來)2. Pick an exercise mode – walking, jogging, running, cycling, rowing, or any of the machines such as the elliptical or stair-climbing types in the aerobic section of your fitness center.
(選擇一種運動模式 – 走路、慢跑、跑步、自行車、划船或是任何的設備，像是椭圓機或是踏步機。)3. Start exercising slowly and easily as your heart rate eases up into your 60 to 75 percent zone. As you warm into the workout, you’ll probably find yourself gradually picking up the pace and effort. Your heart rate will rise and eventually hit the 75% upper limit.
(輕鬆緩慢的進行你的運動，讓心跳進到60~75%的區間，但掌握運動的方式之後，逐漸增加你的的步伐與強度，最後你的心跳率會到達75%。)4. At that point, to keep the workout aerobic, quickly slow down until your heart rate drops back to as close to 60% as you can get it.
(到達75%，為了保持有氧的訓練，請快速的放慢你的步伐，讓心跳率降到接近於60%。)5. Next, gradually play with the speed of your workout until you come back up to 75% effort. By this we mean that you should experiment with different speeds until you get a nice feel for how fast you need to move to elicit the heart rate response you need.
(接著逐漸的增加速度，直到心跳率回到75%，然後再降低60%，反覆的循環。)
上面是一個20分鐘的Fartlek訓練範例，很像讓心跳率在坐雲霄飛車一樣，讓心跳率在60%至75%之間進行起伏。但你需要進行實驗，以掌握何種的速度下，心跳率可以在你所需的目標上(60%與75%)。
而在乘坐這台雲霄飛車時，你要「多久」加速到75%與降低到60%，這是可以自己決定的，你可以選擇很快的衝到75%與很緩慢的降低60%，或是反過來，這都是可以做選擇的，沒有固定該怎麼做。
而「LSD」的訓練方式，跟Fartlek則是不同的，LSD的觀念是全程保持一致的步伐，而不是上下起伏，重點就是「放慢」，套用徐國峰教練在講座時提到的，「LSD就是LDS(拉迪賽)」，跟你的夥伴邊拉賽邊跑，以「時間」做為要跑的目標，而不要設定「距離」。
此外，「LSD」與「Fartlek」誰先進行呢？「Fartlek」！
LSD training is the natural follow-up to fartlek training. As you increase fitness through fartlek training, you will be able to hold your pickups close to and at 75 percent for longer and longer periods. Eventually, you will be able to complete the entire training session holding pace at 75% with no need to slow down to keep your heart rate from creeping up over 75%.
When you get to this point, you are ready to add LSD training to the mix. The LSD training will be done at a lower intensity to allow you to go longer, but the concept is the same: maintain an aerobic pace for the desired duration, gradually increasing that duration for greater endurance.
Fartlek的訓練可以改善你的體能，讓你可以維持在75%的狀態愈來愈長，這時候你已經可以準備將LSD加到原有的訓練中。而這邊有一個「警語(Caution)」：
To avoid overuse injuries, sports medicine specialists advise volume of work should increase only 10 to 15 percent per week. Obviously, caution needs to be exercised, but for a runner starting at 10 miles (16km) per week, adding just 1 to 1.5 miles ( 1.6 to 2.4 km) over the week might be a little too conservative.
這個警語「每週應該只增加10%~15%的訓練量」是需要考量的，山姆伯伯看了國外的文獻也都有寫到，有參考價值，但實際上最好依照你訓練時的狀況而定，比方說：身體狀況、恢復程度、受傷情況、氣候因素等來增加或減少。
這篇分享到此，接著請參考下一篇「開始建構有氧耐力？訓練計劃」。
