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1 00:00:00,010 --> 00:00:06,020 Alright‚ everyone get ready because today we're going deep into the Norwegian training method
好的，每个人都准备好，因为今天我们将深入探讨挪威的训练方法
2 00:00:06,500 --> 00:00:08,850 I like that the Norwegian training method
我喜欢挪威的训练方法
3 00:00:08,860 --> 00:00:19,550 you've probably heard of it‚ seeing the headlines like Jacob ingebrikt breaking all those records and Christian Bloom and felt just dominating Ironman races
你可能听说过它，看到像Jacob ingebrikt这样的头条新闻打破了所有这些记录，基督教布鲁姆感觉自己只是主宰铁人赛
4 00:00:19,550 --> 00:00:20,800 Yeah‚ they're amazing
是的，它们太棒了
5 00:00:20,810 --> 00:00:23,110 It's incredible‚ really pushing the boundaries
这真是令人难以置信，真的突破了界限
6 00:00:23,120 --> 00:00:27,630 But what I think is so fascinating about it is that this isn't something that just kind of popped up overnight
但我认为有趣的是，这并不是一夜之间突然出现的事情
7 00:00:27,640 --> 00:00:32,310 No‚ it's something that has roots that go way back in Norwegian history and culture
不，它的根源可以追溯到挪威的历史和文化
8 00:00:32,310 --> 00:00:33,960 Yeah‚ it's centuries old
是的，它有几个世纪的历史
9 00:00:33,960 --> 00:00:38,940 This like deep connection to the outdoors and to physical prowess
这就像与户外和身体能力的深层联系
10 00:00:39,030 --> 00:00:39,660 that's so cool
太酷了
11 00:00:40,170 --> 00:00:46,460 So today we're going to take a deep dive into really how this method has evolved and kind of what the core principles are
所以今天我们将深入探讨这种方法是如何演变的，以及核心原则是什么
12 00:00:46,470 --> 00:00:54,240 Yeah‚ and what's so interesting is that it's not just about the training itself‚ the whole approach to athletic development
是的，有趣的是，这不仅仅是训练本身，而是整个运动发展的方法
13 00:00:54,250 --> 00:00:57,970 It's really interwoven with their values and their way of life
这真的与他们的价值观和生活方式交织在一起
14 00:00:58,270 --> 00:01:14,640 You know‚ it's funny you say that because you think about like Norwegians and you think about like Vikings‚ you know‚ and those long shifts‚ those long shift‚ it makes me think about how they were so efficient and fast and how that need to like sustain momentum‚ like push through challenges
你知道，你这么说很有趣，因为你像挪威人一样思考，像维京人一样思考，你知道，那些长班次，那些长班次，这让我想到他们是如何如此高效和快速，以及如何需要保持动力，比如挑战
15 00:01:15,010 --> 00:01:18,900 Is that something that like‚ is ingrained in their culture even today? 即使在今天，这也是他们文化中根深蒂固的东西吗？
16 00:01:18,910 --> 00:01:24,110 Totally‚ it's like this legacy of exploration and resilience that you see in their modern day athletes
完全地，这就像你在现代运动员身上看到的探索和韧性的遗产
17 00:01:24,120 --> 00:01:26,530 and they really take it seriously too‚ right? 他们真的很认真，对吧？
18 00:01:27,340 --> 00:01:29,810 Their dedication to sports is it's pretty remarkable
他们对运动的奉献是相当了不起的
19 00:01:29,820 --> 00:01:31,600 They invest heavily in their athletes
他们在运动员身上投入了大量资金
20 00:01:31,610 --> 00:01:36,950 Yeah‚ like I was reading about how their national lottery like funds Olympic programs
是的，就像我在阅读有关他们的国家彩票如何为奥林匹克项目提供资金一样
21 00:01:36,970 --> 00:01:38,040 isn't that amazing? 这不是很神奇吗？
22 00:01:38,050 --> 00:01:42,400 It's crazy that level of support shows how much they value you athletic talent
这种支持程度表明他们多么重视你的运动天赋，这真是太疯狂了
23 00:01:42,410 --> 00:01:48,640 Wow‚ that's that's incredible‚ so it's like this combination of their heritage and this national support
哇，这太不可思议了，所以这就像是他们的遗产和国家支持的结合
24 00:01:48,640 --> 00:01:53,070 Yeah‚ that really creates this‚ this environment for these athletes to like really thrive
是的，这真的为这些运动员创造了这种环境，让他们茁壮成长
25 00:01:53,070 --> 00:01:53,920 exactly
完全正确
26 00:01:54,180 --> 00:01:59,390 but like how did this like this Norwegian method actually come about? 但是像这种挪威方法是如何产生的呢？
27 00:02:00,010 --> 00:02:03,560 It can be traced back to like some really interesting pioneers
它可以追溯到一些非常有趣的先驱者
28 00:02:03,790 --> 00:02:06,890 One of the early figures is Ingrid Christensen
早期人物之一是Ingrid Christensen
29 00:02:06,900 --> 00:02:08,420 I've heard of her‚ she was a runner‚ right? 我听说过她，她是个跑步者，对吧？
30 00:02:08,500 --> 00:02:08,890 Yes
是的
31 00:02:09,000 --> 00:02:13,550 a legendary runner who was breaking world records back in the 1980s
一位传奇跑步者，在1980年代打破了世界纪录
32 00:02:13,560 --> 00:02:15,490 Wow‚ the 80s
哇，八十年代
33 00:02:15,500 --> 00:02:21,260 way back then‚ she was already emphasizing high volume‚ low intensity training
那时候，她已经强调了高容量、低强度的训练
34 00:02:21,260 --> 00:02:25,320 And get this‚ she was even incorporating lactate testing
为了得到这个，她甚至进行了乳酸测试
35 00:02:25,340 --> 00:02:27,430 Wow‚ lactate testing in the 80s
80年代的乳酸测试
36 00:02:27,540 --> 00:02:29,970 I know‚ right‚ she was ahead of her time
我知道，对，她走在时代的前面
37 00:02:30,810 --> 00:02:31,580 that's wild
太疯狂了
38 00:02:31,590 --> 00:02:38,260 By measuring lactate‚ she could really fine tune her training intensity‚ making sure she was working hard enough to improve‚ but not overdoing it
通过测量乳酸，她可以非常微调她的训练强度，确保她足够努力来提高，但不会过度训练
39 00:02:38,270 --> 00:02:42,330 So she was really focused on like understanding her body and how it was responding
所以她真的专注于理解自己的身体以及它是如何反应的
40 00:02:42,990 --> 00:02:44,170 That's‚ that's impressive
令人印象深刻
41 00:02:44,170 --> 00:02:45,390 really groundbreaking stuff
真正开创性的东西
42 00:02:45,490 --> 00:02:57,120 Okay‚ then you have Earl feyn‚ the coach of Christian Blumenfeld‚ who really refined these ideas‚ really emphasizing this meticulous intensity control and building a massive aerobic base
好的，那么你有克里斯蒂安·布鲁门菲尔德的教练Earl feyn，他真正完善了这些想法，真正强调这种细致的强度控制并建立了大规模的有氧基础
43 00:02:57,590 --> 00:03:03,790 So these guys were really like the forerunners of like the data driven training that we see a lot of today
所以这些人真的像是我们今天看到的数据驱动训练的先驱
44 00:03:03,800 --> 00:03:04,380 Yeah
是的
45 00:03:04,380 --> 00:03:11,590 definitely‚ but I got to ask‚ is this kind of high tech stuff really necessary for like the average runner? 当然，但我不得不问，这种高科技东西真的对普通跑步者有必要吗？
46 00:03:11,640 --> 00:03:20,460 That's a great question‚ while the elite Norwegians use really sophisticated tools‚ the beauty is that the underlying principles are adaptable
这是一个很好的问题，虽然精英挪威人使用非常复杂的工具，但美妙之处在于基本原则是适应性的
47 00:03:21,080 --> 00:03:28,940 It's not necessarily about the tech‚ it's about understanding your own body and finding your optimal training zones
这不一定是关于技术，而是关于了解你自己的身体并找到你的最佳训练区域
48 00:03:29,120 --> 00:03:32,110 So it's not about just like blindly copying a program
所以这不是盲目地复制一个程序
49 00:03:32,180 --> 00:03:34,320 It's more about understanding the why behind
更多的是理解背后的原因
50 00:03:34,320 --> 00:03:35,630 it exactly
完全正确
51 00:03:35,640 --> 00:03:39,020 And this reminds me of Marius Bakken and the Godfather of the Norwegian method
这让我想起了马吕斯·巴肯和挪威方法的教父
52 00:03:39,030 --> 00:03:42,340 Yeah‚ he really brought these concepts to a wider audience
是的，他真的把这些概念带给了更广泛的受众
53 00:03:43,310 --> 00:03:43,550 right? 对吗？
54 00:03:43,550 --> 00:03:44,520 In the early 2000s
在2000年代初
55 00:03:45,170 --> 00:03:55,460 he was all about experimenting with high volume‚ diving deep into lactate testing‚ and he pioneered this really unique approach to something called double threshold training
他一直在进行大容量实验，深入研究乳酸测试，并开创了这种真正独特的方法，称为双阈值训练
56 00:03:55,470 --> 00:03:56,620 Double threshold training
双门槛训练
57 00:03:57,170 --> 00:03:59,160 And this is where things get really interesting
这就是事情变得非常有趣的地方
58 00:03:59,160 --> 00:04:01,010 We got to talk more about because I don't know what that means
我们必须多谈谈，因为我不知道那是什么意思
59 00:04:01,010 --> 00:04:02,580 Okay‚ we'll get into that
好的，我们会讨论这个问题
60 00:04:02,590 --> 00:04:06,580 It all starts with understanding your lactate thresholds or Lt's
这一切都始于了解你的乳酸阈值
61 00:04:06,590 --> 00:04:08,470 okay‚ lactate thresholds Lts
好吧，乳酸阈值有限
62 00:04:08,570 --> 00:04:13,980 So basically your body uses different energy systems depending on how hard you're working‚ right? 基本上，你的身体会根据你工作的努力程度使用不同的能量系统，对吧？
63 00:04:14,150 --> 00:04:17,670 And lactate is a byproduct of those systems
乳酸是这些系统的副产品
64 00:04:18,200 --> 00:04:22,120 And as you increase the intensity‚ lactate starts building up in your bloodstream
随着强度的增加，乳酸开始在血液中积累
65 00:04:22,140 --> 00:04:23,760 So lactate isn't a bad thing? 所以乳酸不是坏事吗？
66 00:04:23,770 --> 00:04:26,960 No‚ not necessarily‚ it's just a sign that your body's working hard
不，不一定，这只是你的身体在努力工作的标志
67 00:04:26,970 --> 00:04:33,390 Gotcha‚ Now the Norwegian method focuses on two key thresholds Lt 1 and Lt 2
Gotcha，现在挪威方法侧重于两个关键阈值Lt 1和Lt 2
68 00:04:33,440 --> 00:04:33,620 right? 对吗？
69 00:04:33,620 --> 00:04:34,640 So what's the difference? 那么有什么区别呢？
70 00:04:34,830 --> 00:04:38,130 Imagine a glass with honey at the bottom and water on top
想象一个杯子，底部是蜂蜜，顶部是水
71 00:04:38,190 --> 00:04:38,670 Okay
好的
72 00:04:38,680 --> 00:04:41,160 honey and water‚ and you gently stir it‚ okay? 蜂蜜和水，你轻轻搅拌，好吗？
73 00:04:41,230 --> 00:04:45,820 The honey starts mixing with the water‚ that's kind of like Lt 1‚ okay? 蜂蜜开始和水混合，这有点像1，好吗？
74 00:04:45,830 --> 00:04:49,060 A sustainable effort where lactate production is manageable
一种可持续的努力，其中乳酸生产是可控的
75 00:04:49,070 --> 00:04:50,110 okay‚ manageable
好的，可控的
76 00:04:50,120 --> 00:04:55,510 Now imagine you stir really vigorously‚ the honey mixes in rapidly‚ right? 现在想象你剧烈搅拌，蜂蜜迅速混合，对吧？
77 00:04:55,910 --> 00:04:58,800 Just like lactate accumulates faster at Lt 2
就像乳酸在Lt 2时积累得更快一样
78 00:04:58,810 --> 00:05:06,240 so Lt 1 is like a comfortable pace I can hold for a while and Lt 2 is where it starts to feel really tough and I can only hold it for a short time
所以Lt 1就像是一个舒适的步伐，我可以保持一段时间，而Lt 2是它开始感觉非常艰难的地方，我只能保持很短的时间
79 00:05:06,250 --> 00:05:07,680 Exactly‚ you got it
没错，你明白了
80 00:05:07,730 --> 00:05:11,370 Okay‚ so what does this have to do with double threshold training? 好的，那么这和双重门槛训练有什么关系呢？
81 00:05:11,380 --> 00:05:18,070 So double threshold training involves doing two workouts in a single day‚ one targeting each threshold
因此，双阈值训练涉及在一天内进行两次锻炼，一次针对每个阈值
82 00:05:18,080 --> 00:05:20,230 hold on‚ two workouts in one day
坚持，一天两次锻炼
83 00:05:20,240 --> 00:05:22,700 Yeah‚ that sounds brutal
是的，听起来很残酷
84 00:05:22,710 --> 00:05:23,800 It sounds intense
听起来很激烈
85 00:05:23,800 --> 00:05:31,480 But the idea is to strategically stress your body‚ prompt adaptations that enhance your endurance
但这个想法是战略性地给你的身体施加压力，促使适应增强你的耐力
86 00:05:31,700 --> 00:05:36,100 Okay‚ but isn't there a risk of like overtraining or getting injured? 好的，但是难道没有过度训练或受伤的风险吗？
87 00:05:36,120 --> 00:05:41,740 It's definitely important to be careful‚ but the key is in the controlled nature of these workouts‚ okay? 小心绝对很重要，但关键是这些锻炼的受控性质，好吗？
88 00:05:41,750 --> 00:05:45,510 The intensity and volume are calibrated to ensure proper recovery
强度和体积都经过校准，以确保适当的恢复
89 00:05:45,760 --> 00:05:49,080 So it's like walking that line between pushing your limits but not overdoing
所以这就像在挑战你的极限但不要过度之间行走
90 00:05:49,150 --> 00:05:50,960 it exactly‚ finding that sweet spot
确切地说，找到那个甜蜜点
91 00:05:51,590 --> 00:05:54,060 that makes sense‚ but how do they actually measure these thresholds? 这造成了感知，但他们如何实际测量这些阈值呢？
92 00:05:54,060 --> 00:05:57,330 Like‚ am I going for a run and stopping to prick my finger every few minutes? 就像，我是要每隔几分钟跑步并停下来刺破我的手指吗？
93 00:05:57,340 --> 00:06:03,930 Well‚ elite athletes do use lactate meters for‚ but the great thing is that the Norwegian method can be adapted
好吧，精英运动员确实使用乳酸测量仪，但伟大的事情是挪威的方法可以适应
94 00:06:04,530 --> 00:06:08,290 You can use heart rate or perceived exertion to estimate your thresholds
您可以使用心率或感知劳累来估计阈值
95 00:06:08,440 --> 00:06:12,160 like my heart rate monitor‚ paying attention to how my body feel
就像我的心率监测器一样，关注我的身体感觉
96 00:06:12,170 --> 00:06:14,310 exactly tune into those signals
准确地调谐到这些信号
97 00:06:14,320 --> 00:06:15,190 that's a relief
这是一种解脱
98 00:06:15,200 --> 00:06:22,820 Think of Lt 1 as a pace you can comfortably hold for a couple of hours‚ and Lt 2 is a pace you can maintain for about an hour
把Lt 1想象为你可以舒适地保持几个小时的速度，而Lt 2是你可以保持大约一个小时的速度
99 00:06:23,040 --> 00:06:23,500 Okay
好的
100 00:06:23,540 --> 00:06:24,140 that makes sense
这很感知
101 00:06:24,340 --> 00:06:28,870 By training at these different intensities‚ you teach your body to become more efficient
通过这些不同强度的训练，你可以教会你的身体变得更有效率
102 00:06:29,500 --> 00:06:34,930 Cool‚ so even without fancy lab equipment‚ we can still apply these principles
很酷，所以即使没有花哨的实验室设备，我们仍然可以应用这些原则
103 00:06:34,940 --> 00:06:38,020 Absolutely‚ it's about understanding the core concepts
当然，这是关于理解核心概念
104 00:06:38,590 --> 00:06:41,220 So let's go back to this double threshold training
让我们回到这个双重门槛训练
105 00:06:41,230 --> 00:06:45,130 Yeah‚ what would that look like for a runner training for a marathon? 是的，对于一个参加马拉松训练的跑步者来说，那会是什么样子？
106 00:06:45,140 --> 00:06:48,340 Let's say you have a long run plan for the morning‚ okay? 假设你早上有一个长跑计划，好吗？
107 00:06:48,510 --> 00:06:55,000 You could incorporate some Lt 1 work into that run by doing some extended stretches at a comfortably hard pace
你可以通过以舒适的速度进行一些延长的伸展运动来将一些Lt 1的工作融入到跑步中
108 00:06:55,000 --> 00:06:56,410 Okay‚ so then
好的，那么
109 00:06:56,420 --> 00:06:59,950 later in the day you could do a shorter workout with some intervals at your Lt tube
当天晚些时候，你可以在你的管子上进行一些间歇的较短的锻炼
110 00:07:00,210 --> 00:07:03,650 So you're hitting both ends of the intensity spectrum in one day
所以你在一天内就能到达强度光谱的两端
111 00:07:03,680 --> 00:07:04,490 Yeah
是的
112 00:07:04,510 --> 00:07:08,390 that makes sense‚ but it also sounds like it requires a lot of planning and recovery
这很感知，但听起来也需要大量的规划和恢复
113 00:07:08,400 --> 00:07:09,460 It definitely does
肯定是的
114 00:07:09,500 --> 00:07:11,650 Is it something every runner should be doing? 这是每个跑步者都应该做的事情吗？
115 00:07:11,770 --> 00:07:19,620 It's not for everyone‚ especially if you're new to running or prone to injuries‚ it's important to listen to your body and build up gradually
这并不适合所有人，特别是如果你是跑步新手或容易受伤，重要的是要倾听你的身体并逐渐建立起来
116 00:07:19,710 --> 00:07:27,120 So working smarter‚ not just harder‚ Exactly‚ but the Norwegian method isn't just about lactate thresholds and double threshold training
因此，更聪明地工作，不仅仅是更努力，而且挪威的方法不仅仅是关于乳酸阈值和双阈值训练
117 00:07:27,120 --> 00:07:28,220 right‚ Absolutely right
对，完全正确
118 00:07:28,410 --> 00:07:31,190 It's this whole philosophy that goes beyond just running
这整个哲学不仅仅是跑步
119 00:07:31,200 --> 00:07:35,430 Yes‚ it's deeply rooted in Norwegian culture and value
是的，它深深地根植于挪威的文化和价值观中
120 00:07:35,440 --> 00:07:35,660 right? 对吗？
121 00:07:35,670 --> 00:07:37,850 Like that balance and enjoying the outdoors
喜欢那种平衡和享受户外活动
122 00:07:37,850 --> 00:07:42,260 exactly‚ it's about embracing a balance lifestyle‚ building strong
确切地说，这是关于拥抱平衡的生活方式，建立强大
123 00:07:43,650 --> 00:07:47,260 it seems like they've figured out that a happy athlete is a successful athlete
看起来他们已经发现快乐的运动员也是成功的运动员
124 00:07:47,270 --> 00:07:51,880 Yeah‚ they really emphasize enjoying the process‚ not just grinding yourself down
是的，他们真的强调享受这个过程，而不仅仅是磨砺自己
125 00:07:51,890 --> 00:07:55,660 So how does this translate to how they develop young athletes? 那么，这如何转化为他们培养年轻运动员的方式呢？
126 00:07:56,450 --> 00:08:06,670 Another fascinating aspect of the Norwegian approach‚ it's all about nurturing a love for movement from a young age‚ they encourage kids to try different sports
挪威方法的另一个迷人方面是从小就培养对运动的热爱，他们鼓励孩子们尝试不同的运动
127 00:08:06,680 --> 00:08:09,600 so they're not pushing kids to specialize too early
所以他们不会过早地催促孩子专门化
128 00:08:09,690 --> 00:08:14,030 No‚ it's more about building a strong foundation and exploring different activities
不，这更多的是建立坚实的基础和探索不同的活动
129 00:08:14,400 --> 00:08:18,200 They have this really interesting law called the Children's Rights and Sports Act
他们有一个非常有趣的法律，叫做儿童权利和体育法
130 00:08:18,210 --> 00:08:20,500 Oh yeah‚ I was reading about that‚ what was that all about? 哦，是的，我正在读那个，那是关于什么的？
131 00:08:20,550 --> 00:08:25,810 It basically prioritizes creating a positive and fun experience for young athletes
它基本上优先为年轻运动员创造积极有趣的体验
132 00:08:26,220 --> 00:08:26,730 that's cool
很酷
133 00:08:26,740 --> 00:08:33,300 yeah‚ it's about fostering a lifelong love of physical activity rather than pushing for early specialization
是的，这是关于培养对身体活动的终身热爱，而不是推动早期专业化
134 00:08:33,310 --> 00:08:36,870 Well‚ that's such a different approach than what we often see‚ you know? 嗯，这是一种与我们经常看到的不同的方法，你知道吗？
135 00:08:36,880 --> 00:08:40,870 Yeah‚ where it's all about like winning in competition from such a young age
是的，这一切都是关于从这么小的年龄就在竞争中获胜
136 00:08:40,870 --> 00:08:45,720 Exactly‚ it's like they're playing the long game‚ building well‚ Bernie and individuals
确切地说，就像他们在玩长期游戏，好好建设，伯尼和个人
137 00:08:45,730 --> 00:08:49,280 it makes you wonder if that's part of the reason why they're so successful later on
这让你想知道这是否是他们后来如此成功的部分原因
138 00:08:49,300 --> 00:08:54,420 You know‚ I think so‚ like they develop this love for movement and it just becomes part of who they are
你知道，我想是这样的，就像他们培养了对运动的热爱，它就成为了他们的一部分
139 00:08:54,480 --> 00:09:02,790 Yeah‚ and by encouraging that enjoyment from the beginning‚ they're creating athletes who are both physically and mentally resilient
是的，通过从一开始就鼓励这种享受，他们正在培养身体和精神都具有弹性的运动员
140 00:09:02,800 --> 00:09:03,110 right? 对吗？
141 00:09:03,210 --> 00:09:04,830 It's not just about the physical training
这不仅仅是身体训练的问题
142 00:09:04,840 --> 00:09:07,090 Yeah‚ it's a holistic approach
是的，这是一种全面的方法
143 00:09:07,130 --> 00:09:14,440 so we've covered a lot today‚ we have the history‚ the key figures‚ the training principles‚ the cultural context
所以我们今天已经涵盖了很多，我们有历史，关键人物，培训原则和文化背景
144 00:09:14,510 --> 00:09:15,570 It's fascinating stuff
这是令人着迷的东西
145 00:09:15,810 --> 00:09:18,840 it really is‚ but like what's the big takeaway here? 确实如此，但这里的主要要点是什么？
146 00:09:18,850 --> 00:09:25,080 Well‚ I think the Norwegian meth is a beautiful example of how science and art can come together in training
嗯，我认为挪威的冰毒是科学和艺术如何在培训中结合在一起的一个很好的例子
147 00:09:25,990 --> 00:09:31,550 It's about understanding the science‚ working smart‚ but also prioritizing a balanced lifestyle
这是关于理解科学，聪明地工作，但也要优先考虑平衡的生活方式
148 00:09:31,560 --> 00:09:34,130 so it's not just about copying a training plan
所以这不仅仅是复制培训计划
149 00:09:34,140 --> 00:09:36,360 It's about understanding the principles behind
这是关于理解背后的原则
150 00:09:36,360 --> 00:09:41,190 it exactly‚ and adapting those principles to your own individual needs and goals
准确地说，并使这些原则适应您自己的个人需求和目标
151 00:09:41,190 --> 00:09:45,380 So for our listeners out there‚ you know‚ maybe they're not elite athletes
所以对于我们的听众来说，你知道，也许他们不是精英运动员
152 00:09:45,800 --> 00:09:50,050 What are some ways they can apply some of these principles to their own training? 他们有什么方法可以将这些原则应用于自己的培训中？
153 00:09:51,140 --> 00:09:55,370 I would say start by really tuning into your body‚ understanding your effort levels
我会说首先要真正地调整到你的身体，了解你的努力水平
154 00:09:55,370 --> 00:09:59,190 You don't need a fancy lactate meter to figure out your thresholds
你不需要花哨的乳酸测量仪来计算你的阈值
155 00:09:59,490 --> 00:10:04,640 Pay to your breathing‚ your perceived exertion‚ how long you can sustain different paces
支付你的呼吸，你感知到的努力，你可以维持不同的步伐多长时间
156 00:10:04,650 --> 00:10:04,920 Okay? 好吗？
157 00:10:04,920 --> 00:10:06,010 So like be more mindful
所以要更加谨慎
158 00:10:06,010 --> 00:10:06,110 I guess
我想
159 00:10:06,110 --> 00:10:11,150 Yeah‚ and don't be afraid to experiment‚ try incorporating different intensities into your training
是的，不要害怕尝试，尝试将不同的强度融入你的训练中
160 00:10:11,160 --> 00:10:14,580 So like maybe try a double threshold day‚ but like start slow
所以，也许尝试一个双重门槛的日子，但就像开始慢
161 00:10:14,590 --> 00:10:18,470 exactly‚ prioritize recovery‚ be smart about it
准确地说，优先恢复，聪明点
162 00:10:18,480 --> 00:10:21,200 Yeah‚ it's all about finding what works for you
是的，这一切都是关于找到适合你的东西
163 00:10:21,210 --> 00:10:26,400 So it's not just about following a set of rules‚ it's more about being a student of your own body
所以这不仅仅是遵循一套规则，更多的是成为自己身体的学生
164 00:10:26,410 --> 00:10:32,120 Absolutely‚ the Norwegian method encourages that curiosity and that individualization
绝对地，挪威的方法鼓励好奇心和个性化
165 00:10:32,460 --> 00:10:35,440 This has been an incredible deep dive into the Norwegian method
这是对挪威方法的一次令人难以置信的深入研究
166 00:10:35,690 --> 00:10:36,690 really eye opening
真的让人大开眼界
167 00:10:36,710 --> 00:10:40,030 Yeah‚ it's inspiring to see how they approach training and athletic development
是的，看到他们如何处理训练和运动发展是令人鼓舞的
168 00:10:40,540 --> 00:10:42,620 Thanks for joining us on this journey‚ everyone
感谢大家加入我们的旅程
169 00:10:42,620 --> 00:10:43,900 Yeah‚ thanks for listening
是的，谢谢你的倾听
170 00:10:43,950 --> 00:10:46,220 and we'll catch you next time on the deep dive
我们下次会在深潜时抓住你