Figure 1.1 Increased fitness as a response to a new stress introduced to training.
(約每六週的時間，稱為一個階段，體能的增加就會到達最高。)
Figure 1.2 Increased fitness as a response to adding a new level of stress (new stress 2) onto prior training (new stress 1).
(在第一個六週達到體能最高狀態時，再調升新的強度，體能會繼續往上升，以此類推。)
Figure 1.3 Changing the training stress you're doing within a phase of your program too soon prevents you from achieving the maximum benefits from that phase.
(在每個階段達到最大體能效益時，太早提高強度，會阻礙體能的進步。)
Figure 1.4 To progress beyond any achieved level of fitness, the training stress must be increased or you'll reach a fitness plateau and never exceed it.
(太晚調升訓練強度的狀況下，體能會進到高原期，這時候你再如何規律勤奮的訓練，體能就是不會改善。直到你調升訓練強度。)
在此必須一再提醒(也是丹尼爾在書中一再提到)的是，VDOT是當下測驗的結果，並非是用你希望達到的目標速度來求得的。 作者: 龜兔競跑 時間: 2013-6-10 08:44
多謝ching 分享!作者: Mickey 時間: 2013-6-10 09:03
Very very useful.作者: ericwwp88 時間: 2013-6-10 12:24
C hing, 咁是否建議毎6週做一次test，再計算VDOT和所有training pace?作者: dilloncyh 時間: 2013-6-11 07:22
Suppose I enter my time in a 5k race, and the calculated 'Equivalent Race Performances' for 1500m is slower than my pb, while that for 10km is faster than my pb, then how should I adjust the training pace?