The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
30 seconds in you shouldn't be hurting too much if you are you've gone out too hard so it takes a little bit of work to coach somebody to understand what what you're going for is a constant four minutes but the but the suffering is disproportionately in the last 90 seconds
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my watts are so low now I'm in embarrassed I'm not going to tell you what the watts are because they're so much lower than they used to be but I know I have a sense of what I need to average my wattage over those four minutes so I might go out at 105% of that wattage and it feels pretty easy for the first minute if it doesn't I've gone too hard by three minutes I'm very uncomfortable and at a minute I'm I mean with at that in that last minute I.E at four minutes I'm I don't have much left
it's you know you and I have done this our whole lives so we sort of know what four minutes all out feels like yeah exact at 30 seconds in you shouldn't be hurting too much if you are you've gone out too hard
the but the suffering is disproportionately in the last 90 seconds
when I'm doing a 4minute interval I barely notice the first minute so if at the end of the first minute of a 4-minute interval you're dying you went out way too hard it's okay try just try try different try the next time — at 2 minutes I'm still feeling pretty darn good and believe it or not sometimes I'm wondering if I'm not if I shouldn't be pushing a little bit harder at 3 minutes I'm truly wearing it — and that's again assuming I'm largely holding power constant for the 4 minutes
um when I'm doing a 4minute interval I barely notied the first minute so if at the end of the first minute of a 4-minute interval you're dying you went out way too hard at 2 minutes I'm still feeling pretty darn good and believe it or not sometimes I'm wondering if I'm not if I shouldn't be pushing a little bit harder at 3 minutes I'm truly wearing it um and that last minute is brutal
when I'm doing a 4minute interval I barely notied the first minute so if at the end of the first minute of a 4-minute interval you're dying you went out way too hard at 2 minutes I'm still feeling pretty darn good and believe it or not sometimes I'm wondering if I'm not if I shouldn't be pushing a little bit harder at 3 minutes I'm truly wearing it um and that last minute minute is brutal and that's again assuming I'm largely holding power constant for the 4 minutes
when I'm doing a 4minute interval I barely notied the first minute so if at the end of the first minute of a 4-minute interval you're dying you went out way too hard it's okay tried just try try different try the next time um at 2 minutes I'm still feeling pretty darn good and believe it or not sometimes I'm wondering if I'm not if I shouldn't be pushing a little bit harder at 3 minutes I'm truly wearing it um and that last minute is brutal
well after the first minute I barely know I'm on the bike like it's it should be really easy after a minute if you're dying after the first minute you've set your target too high
well now technically the power is constant throughout the 4 minutes so I know in my mind what I how many watts I want to produce and what I want my average wattage to be over the five minutes
it's really at about minute 3 3 and a half that the Pain Train starts to leave the station and that's when it really starts to feel miserable and that last minute is is really really difficult
so I know in my mind what I how many watts I want to produce and what I want my average wattage to be over the five minutes so let's just say I want to do 5 minutes at 300 watts um of course you're Outdoors so you don't have complete control it's always jumping around but but I'm really watching the the 3 second power tracing and the average power to keep it there well after the first minute I barely know I'm on the bike like it's it should be really easy after a minute if you're dying after the first minute you've set your target too high
So I might go out at 105% of that wattage and it feels pretty easy for the first minute. If it doesn't I've gone too hard by 3 minutes I'm very uncomfortable and at a minute I'm I mean at with at that in that last minute i.e. at four minutes I'm I don't have much left. So that's, you know, if you go out all out in that first minute, you're not going to get to four minutes.