Four-by-Four Intervals
Four-minute hard blocks on the bike with three easy minutes between. Start with two blocks and build to four. Hard means a few words at a time, steady to the end.
How it runs. Ten minutes easy, then the blocks, then five minutes easy. Each block is four minutes at a pace you can hold but would not choose to talk through. Three minutes easy between blocks. Add a block when your last one feels as steady as your first. One pass is the session.
How to read ahead. Do to go one move at a time.
Warm-up
1 Bike Spin
10 minutesEasy for five minutes, then a little harder each minute. Finish the warm-up breathing deeper but still talking.
Option. Recumbent bike if the upright seat or the low back is unfriendly.
Show the steps Hide the steps
-
1
Set the saddle so the knee stays slightly bent at the bottom of the stroke. Clip in or rest the balls of the feet on the pedals.
-
2
Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.
-
3
Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.
-
4
If the knees or the back complain, switch to a recumbent or drop the resistance.
-
5
No bike: Seated March in a sturdy chair, same easy rhythm.
-
6
Ease off if the knees cave in, the hips rock, or the low back rounds.
Another way
Blocks (2–4 blocks)
2 Bike Spin
2–4 sets, 4 minutesFour minutes hard and steady: a few words at a time. Then three minutes easy before the next block. Hold the same effort from the first minute to the last.
Option. Start at two blocks. Add the third and fourth over the weeks. No bike: treadmill hill walk or the cross trainer, same timing. Run only if the hill walk already feels quiet.
Show the steps Hide the steps
-
1
Set the saddle so the knee stays slightly bent at the bottom of the stroke. Clip in or rest the balls of the feet on the pedals.
-
2
Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.
-
3
Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.
-
4
If the knees or the back complain, switch to a recumbent or drop the resistance.
-
5
No bike: Seated March in a sturdy chair, same easy rhythm.
-
6
Ease off if the knees cave in, the hips rock, or the low back rounds.
Another way
Cool-down
3 Bike Spin
5 minutesEasy spin. Let the breath and heart rate come down before you step off.
Option. Stay on until you can talk in full sentences.
Show the steps Hide the steps
-
1
Set the saddle so the knee stays slightly bent at the bottom of the stroke. Clip in or rest the balls of the feet on the pedals.
-
2
Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.
-
3
Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.
-
4
If the knees or the back complain, switch to a recumbent or drop the resistance.
-
5
No bike: Seated March in a sturdy chair, same easy rhythm.
-
6
Ease off if the knees cave in, the hips rock, or the low back rounds.
Another way
4 Standing Quad Stretch
20 seconds per sideHeel toward the glute. Hold the bike or a wall. Stand tall.
Option. Hug one knee to the chest instead if standing balance is unsure.
Show the steps Hide the steps
-
1
Stand tall near a wall or chair for light support if needed.
-
2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
-
3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
-
4
Stand tall — avoid leaning forward or arching the lower back.
-
5
Hold, breathe, then switch sides.
Another way
5 Standing Calf Stretch
20 seconds per sideBack heel down, front knee soft. Lean into a wall.
Option. Bend the back knee a little to reach the lower calf.
Show the steps Hide the steps
-
1
Stand facing a wall or sturdy surface, hands resting lightly on it.
-
2
Step one foot back, keeping both feet pointing forward.
-
3
Press the back heel toward the floor and gently lean your body forward until you feel a stretch in the calf.
-
4
Keep the back leg mostly straight for the gastrocnemius; bend it slightly for a deeper lower-calf feel.
-
5
Hold, breathe, switch sides.
Another way
Optional practice, not a test. If the last block fades, you started too hard; go a little easier next time. Stop and pedal easy on chest pain, dizziness, or breath that will not settle. Check with your clinician first if you have a heart condition.