Some sessions are simple and steady. Others demand your full attention from the moment you clip in. This one sits firmly in the latter category. Dave Scott’s HIIT for the Holidays Minus is a highly engaging, constantly changing workout that challenges your ability to shift between cadence, power, and position without losing control. It’s not just about how hard you can go — it’s about how well you can adapt, stay smooth, and execute under pressure. If you can stay on top of the gear changes and hold your focus, this session delivers a powerful mix of strength, speed, and race-ready conditioning.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
This is a workout that I located on Dave Scott’s website. You can read the original article here. Dave Scott is known as The Man because he won Hawaii Ironman a total of six times.
Dave Scott’s HIIT for the Holiday’s Minus
- 10min WU Level II (every 2min 20sec cad >106);
- 8x
- 15sec Level II cad 95-110;
- 10sec Level III-IV cad 86-95;
- 35sec Level I;
- 3min Level III-IV cad 95-110;
- 2x 15sec Level V, 15sec Level II;
- 3min Level III-IV cad 56-64;
- 3x
- 15sec Level V seated cad 56-64;
- 15sec Level V standing cad 60-68;
- 30sec Level II;
- 3min Level II;
- 2min Level III-IV cad 95-110;
- 2x 15sec Level V, 15sec Level II;
- 2min Level III-IV cad 56-64;
- 3x
- 15sec Level V seated cad 56-64;
- 15sec Level V standing cad 60-68;
- 30sec Level II;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) for ten-minutes at Level II. Every two-minutes through this Warm-Up increase your cadence to above 106rpm for twenty-seconds.
There are many sets throughout this workout and the first set involves eight reps, with three sub-reps. Keeping your effort at Level II and ride with a cadence between 95 & 110rpm for fifteen-seconds. Increase your effort to Level III to Level IV for ten-seconds with your cadence between 86 & 95rpm. The third sub-rep is 35-seconds at Level I. This set requires plenty of gear changes and will require focus to ensure you change cadence and intensity at the right times.
Next up is a single, three-minute rep at Level III to Level IV maintaining a cadence between 95 & 110rpm.
Follow this straight into a set of two, fifteen-second intervals at Level V, with a fifteen-second Rest Interval (RI) at Level II.
Next up is another single, three-minute rep at Level III to Level IV but this time maintaining a cadence between 56 & 64.
The next set involves three reps, each with three sub-reps. Start this set with fifteen-seconds seated at Level V and a cadence between 56 & 64rpm. Then stand up maintaining Level V but with a slightly higher cadence – 60 to 68rpm. The third sub-rep is 30-seconds at Level II.
Next up is a three-minute Rest Interval (RI) at Level II before a further three-minutes at Level III to Level IV with your cadence between 95 & 110rpm.
Follow this straight into a set of two, fifteen-second intervals at Level V, with a fifteen-second Rest Interval (RI) at Level II.
Next up is another single, two-minute rep at Level III to Level IV but this time maintaining a cadence between 56 & 64.
The final set is the same as earlier and involves three reps, each with three sub-reps. Start this set with fifteen-seconds seated at Level V and a cadence between 56 & 64rpm. Then stand up maintaining Level V but with a slightly higher cadence – 60 to 68rpm. The third sub-rep is 30-seconds at Level II.
The Cool Down (CD) is at Level I for ten minutes.
Finish with 10 minutes of stretching to assist with your recovery.
Here is my data from doing the workout.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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