经典的 Tabata 是 20 秒运动和 10 秒休息。这仅仅是我的第一组设置。 在跑道上：30 秒快跑，30 秒慢跑，重复 10 次。伤后拉伸：每次保持 30 秒，期间短促呼吸。 设置运动时间、休息时间和组数（最多 99 组），我会提醒每一次切换，让你无需时刻盯着屏幕。
The classic Tabata is twenty seconds of work and ten of rest. That's only my first setting. On a running track: thirty seconds fast, thirty easy, ten times. Stretching after an injury: thirty-second holds, with a short breath between them. Set the work, the rest and the rounds — up to ninety-nine — and I call out every change, so you never have to look at the screen.
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