During 4x4 interval training, power output should be kept as steady as possible, with a dip expected around the third minute.

“the easiest way that I personally can do this is on a bike on an incline and it can't be a very steep incline it's got to be like 6% grade I want to stay in the saddle and but I never want the resistance to go away and I basically want to be in the saddle climbing against resistance for 4 minutes”

“I want to stay in the saddle and but I never want the resistance to go away and I basically want to be in the saddle climbing against resistance for four minutes”

“so we typically talk about a 4x4 four on four off so so we'll tell people um and again the easiest way that I personally can do this is on a on an incline and it can't be a very steep incline it's got to be like 6% grade I want to stay in the saddle and but I never want the resistance to go away and I basically want to be in the saddle climbing against resistance for four minutes and I use a power meter and a heart rate so I just want to keep the power as steady as I can invariably it dips in about the third minute and then I can recovered in the fourth minute psychologically and then the recovery is 4 minutes of literally doing nothing but rolling back to the starting line and then basically just repeat that”