High intensity interval training is frequently implemented using the 4 × 4 protocol where four 4-min bouts are performed at heart rate (HR) between 85 and 95% HR max. This study identified the HR and power output response to the 4 × 4 protocol in 39 active men and women (age and VO2 max = 26.0 ± 6.1 years and 37.0 ± 5.4 mL/kg/min). Initially, participants completed incremental cycling to assess VO2 max, HR max, and peak power output (PPO). They subsequently completed the 4 × 4 protocol, during which HR and power output were monitored. Data showed that 12.9 ± 0.4 min of 16 min were spent between 85 and 95% HR max, with time spent significantly lower in interval 1 (2.7 ± 0.6 min) versus intervals 2–4 (3.4 ± 0.4 min, 3.4 ± 0.3 min, and 3.5 ± 0.3 min, d = 2.4–2.7). Power output was highest in interval 1 (75% PPO) and significantly declined in intervals 2–4 (63 to 54% PPO, d = 0.7–1.0). To enhance time spent between 85 and 95% HR max for persons with higher fitness, we recommend immediate allocation of supramaximal intensities in interval one.