Trigirl’s High-Intensity Triathlon Training – Tabata Bike Session

If you’re new to Trigirl’s weekly HITT training, see week one for more information on HITT, how it works and how to approach the sessions.

Though high-intensity 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 week we’re getting on the bike for a super-fast, super-efficient leg burner!

You can perform this session indoors or out. However, 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’re basing this session on Tabata, discovered by Japanese scientist Dr. Izumi Tabata.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level.

The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted just four minutes (20 seconds of hard training followed by 10 seconds of rest repeated 8 times).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle).

Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent!

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.