cap 不是目标，而是一道护栏。设置好它，如果训练时间超过了上限，我会喊停并记录你当时的位置 —— 达到上限的分数并不丢人，这只意味着今天训练赢了。一个没有 cap 的 For Time，会让一段 12 分钟的训练变成一场 40 分钟的死亡行军。
The cap isn't a goal, it's a guardrail. Set it, and if the work outlasts it I call time and log where you got — no shame in a capped score, it just means the workout won today. A For Time with no cap is how a 12-minute piece turns into a 40-minute death march.
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