Trigirl’s High-Intensity Triathlon Training – Descending Intervals Bike Session

Trigirl’s HITT (High Intensity Triathlon Training) sessions are back by popular demand! (HITT is a hit!) This week, we’re back on the bike for a scorcher session that will increase both your aerobic and anaerobic capabilities and burn loads of calories in minutes!!

Before beginning… If you’re new to Trigirl’s weekly high-intensity triathlon training, see week one for more information on HITT, how it works and how to approach the sessions.

Though high-intensity triathlon training has been proven safe, if you are starting a new exercise plan (whether traditional triathlon training or HITT), it’s always a good idea to speak with your doctor.

Your HITT Session for the Week:

This session can be performed indoors or out. Outdoors is best, though if the weather isn’t very cycling-friendly, you are forgiven if you can’t bear to ride outside.

If you are training indoors, it’s recommended that you ride on a turbo trainer, Wattbike or spin bike, with a typical gym bike being the least-recommended option. (The closer that you can train to your actual bike set-up, the better!)

We’ve adapted this session from Olympic coach Gale Bernhardt’s “miracle intervals”, originally published on Bicycling.com. If the long recoveries seem a bit much, do them anyway. They’ll allow you to go “ALL OUT!” doing the fast intervals for maximum HITT benefits.


Warm-up for 8 minutes:
– 5 minutes gentle spinning, making sure that you have enough resistance not to bounce in the saddle.
– 3 minutes – add a gear or two, then ride 3 x [30 seconds spinning your legs up to the fastest cadence you can spin without bouncing, followed by 30 seconds easy recovery]

  • 45 seconds all-out fast with 4:30 easy recovery
  • 40 seconds all-out fast with 4:25 easy recovery
  • 35 seconds all-out fast with 4:20 easy recovery
  • 30 seconds all-out fast with 4:15 easy recovery

Cool down, riding another five minutes in an easy gear (still not bouncing!)

Well done and…


Happy HITT training!

High-Intensity Triathlon Training

Write A Comment