I am completely new. I did my ramp test today and created a training plan. The first workout, scheduled for tomorrow, is “Goddard -4.” In its description, it says:
Goddard -4 is still dedicated to form work but this shorter version removes the ILT drills while retaining the Form Sprints and Cadence Spin-Ups.
You’ll first face 10x30-second Form Sprints with 90 seconds of rest between each.
Then, you’ll finish with 2x6-minute Cadence Spin-Ups with 3 minutes of recovery between them.
I know what a sprint is (like at the finish of a race), but is there some special technique to a “Form Sprint?” And I am guessing a “Cadence Spin-Up” just means to pedal faster? I am completely new to any kind of structured training, so please forgive me for my ignorance.