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
也就是說3分鍾all out, 2分鍾easy,
2分鍾all out,75分鍾easy
1分鍾 all out,40 秒鍾
然後30秒鍾一直到力竭。看著有點恐怖,要不要你來edit一下,哈哈