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I used to do four on four off. This was back when I was training 12 hours a week and had an FTP of 330. It seems a long time ago now but was only two years.
Confident my FTP was right. I just had a good engine for doing four/five min efforts because I lived in Hong Kong where much the riding forces you to repeat them. My 30 and 10 second power was and still is pitiful.
I’ve never used HR.
%~}
Fair enough. Though I do then nearner 120% . Though I rarely do short stuff.
I wonder if your threshold is higher than you think then. Or you should go harder. The point of such efforts is accruing time at vo2. So doing more time at lower power is not always better.
What's your HR max and what's your end of interval HR?
Also how long is your rest period?