昨天发表的那个研究里的梯子是这样的

descending ladder

hard efforts of 3:00, 2:00, 1:00, 0:45, and then 0:30 repeated to exhaustion,

with recovery jogs of two-thirds the duration of the previous hard interval

也就是说3分钟all out, 2分钟easy，

2分钟all out，75分钟easy

1分钟 all out，40 秒钟

然后30秒钟一直到力竭。看着有点恐怖，要不要你来edit一下，哈哈