Try thinking with down for every one beat for starters. Up is then the half beat after the one beat.
It doesn't matter what tempo you set it at though. But for example you set 80,
the metronome goes
1 2 3 4
TICK - tick - tick - tick
1) d - d - d - d
2) d-u -d-u -d-u -d-u
3) d-u-d-u -d-u-d-u -d-u-d-u -d-u-d-u
You can try 1,2 and 3.
For starters, to get your sense of timing right in 4/4.
If you put it at 160 , think of it as you are just hearing the subdivision between the 1, 2, 3 and 4 (so now you can hear the "ticks" in between the ticks! Haha.. hope i didn't confuse u.