On Jacobs Ladder, start out with a 2 minute warm-up at 60-70 feet per minute. Then, in 1-minute intervals, go for 90-95 feet per minute for 1 minute using the hand over hand movement of the rungs. For the next minute, slow down to below 55 feet per minute with hands on side rails. Using the side rails will bring down your heart rate. Repeat this for as many intervals as you can.