# What are Form Sprints and Cadence Spin-Ups? **URL:** \ **Category:** Training\ **Created:** [August 1, 2020, 1:22am UTC](https://www.trainerroad.com/forum/t/what-are-form-sprints-and-cadence-spin-ups/40287 "2020-08-01T01:22:49Z")\ **Posts on this page:** 7\ **Page:** 1
**Author:** ![danielveazey](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/danielveazey/32/12895_2.png) [@danielveazey](https://www.trainerroad.com/forum/u/danielveazey)\ **Post date:** [August 1, 2020, 1:22am UTC](https://www.trainerroad.com/forum/t/what-are-form-sprints-and-cadence-spin-ups/40287/1 "2020-08-01T01:22:49Z")
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. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [August 1, 2020, 1:54am UTC](https://www.trainerroad.com/forum/t/what-are-form-sprints-and-cadence-spin-ups/40287/2 "2020-08-01T01:54:45Z")
**Form Sprints (FS)** - Sprints are for everyone, not just sprinters, because they “wake up” muscle fibers that too often don’t get trained but will get used. Practice high-rpm sprint simulations at low power outputs to reinforce proper sprinting technique by jumping out-of-the-saddle and winding up a light gear. As your cadence reaches its controllable peak, gracefully transition into the saddle where you can shift gears if necessary. These sprints are only 10s long and are all about leg speed, form and technique. Experiment with which foot leads the sprint and learn how to generate a lot of leg speed in very little time. Pulled from this support article. > **[Drills - Efficiency, Strength & Power](https://support.trainerroad.com/hc/en-us/articles/201894264-Drills-Efficiency-Strength-Power)** > > Drills - Not Just for Base Season > Though often relegated to base training phases, on-the-bike drills should have a place in your training plan year-round. Improvements in efficiency, strength and p... ---
**Author:** ![ellotheth](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ellotheth/32/71782_2.png) [@ellotheth](https://www.trainerroad.com/forum/u/ellotheth)\ **Post date:** [August 1, 2020, 4:37am UTC](https://www.trainerroad.com/forum/t/what-are-form-sprints-and-cadence-spin-ups/40287/3 "2020-08-01T04:37:15Z")
(Don’t worry, if you keep the instructional text on during the workout, the drills always get explained before you do them!) ---
**Author:** ![danielveazey](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/danielveazey/32/12895_2.png) [@danielveazey](https://www.trainerroad.com/forum/u/danielveazey)\ **Post date:** [August 1, 2020, 11:26pm UTC](https://www.trainerroad.com/forum/t/what-are-form-sprints-and-cadence-spin-ups/40287/4 "2020-08-01T23:26:09Z")
Awesome, thank you. I did the workout this morning and it was simple like you said. I just need to pay closer attention to the screen and not watch TV at the same time or I will miss the explanations. Thanks again. ---
**Author:** ![carytb](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/carytb/32/23710_2.png) [@carytb](https://www.trainerroad.com/forum/u/carytb)\ **Post date:** [September 3, 2021, 11:30am UTC](https://www.trainerroad.com/forum/t/what-are-form-sprints-and-cadence-spin-ups/40287/5 "2021-09-03T11:30:31Z")
I’ve just started to do some of these when doing easy endurance workouts. I know its probably highly individual but does a 6/8 second average of over 160 rpm during the 10 secs without me bouncing around sound about right or is that too fast. I also prefer to do them seated not standing. ---
**Author:** ![DukeMcA](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dukemca/32/94098_2.png) [@DukeMcA](https://www.trainerroad.com/forum/u/DukeMcA)\ **Post date:** [September 3, 2021, 11:39am UTC](https://www.trainerroad.com/forum/t/what-are-form-sprints-and-cadence-spin-ups/40287/6 "2021-09-03T11:39:07Z")
> [@carytb](#): > > 160 rpm I feel like this was just an excuse to flex 😉 As I understand it as long as you’re not bouncing around there’s no such thing as too fast. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [September 3, 2021, 12:22pm UTC](https://www.trainerroad.com/forum/t/what-are-form-sprints-and-cadence-spin-ups/40287/7 "2021-09-03T12:22:11Z")
Yeah, purely guessing, but anything over 120 and still smooth seems good to me. Bonus points only available for doing these on old school fixed rollers 😉