TR_Goddard
Goddard consists of all sorts of form work including Isolated Leg Training (ILT), Form Sprints and Cadence Spin-Ups.
After 3x3-minute ILT drills you'll face 10x30-second Form Sprints with 90 seconds of rest between each.
Then, you'll see a second, shorter 3x2-minute round of ILT and finish with 2x6-minute Cadence Spin-Ups with 3 minutes of recovery between them.
Goals
Improvements in form are the name of Goddard's game.
Not only will you have the chance to target improvements in speed endurance, but you'll practice keeping tension on the chain and more consistent power to the pedals during some single-leg drills.
Even the smallest improvements in pedal economy - how hard you work for each pedalstroke - are magnified hundreds, even thousands of times. So pay attention and make each drill matter, it will be worth it.
During the ILT drills, strive to raise your cadence to 85+ over time, but only spin as fast as you can control without 'knocking'.
Form sprints can be extremely quick, but again, only as fast as you can control - NO bouncing.
Same goes for the spin-ups: fast, faster, all-out, but no bouncing, no joint pain.
- Author: Pawel Pablo
- Sport: bike
- Duration: 60 min
- Dominant zone: VO2Max
- Intensity: 0.75
- Created: 2021-03-14T12:56:20.110Z
- Updated: 2026-05-05T15:51:40.150Z
Structure
- 2 min @ 50% (50w)
- 2 min @ 60% (60w)
- 1 min @ 70% (70w)
- 3 min @ 50% (50w)
- 3 min @ 55% (55w)
- 3 min @ 60% (60w)
- 1 min @ 40% (40w)
- 30 sec @ 107% (107w)
- 3X
- 1:30 min @ 60% (60w)
- 30 sec @ 110% (110w)
- 3X
- 1:30 min @ 60% (60w)
- 30 sec @ 115% (115w)
- 3X
- 1:30 min @ 60% (60w)
- 30 sec @ 120% (120w)
- 1:30 min @ 60% (60w)
- 1 min @ 40% (40w)
- 2 min @ 50% (50w)
- 2 min @ 55% (55w)
- 2 min @ 60% (60w)
- 1 min @ 40% (40w)
- 3 min @ 96% (96w)
- 2 min @ 92% (92w)
- 1 min @ 90% (90w)
- 3 min @ 40% (40w)
- 3 min @ 94% (94w)
- 2 min @ 92% (92w)
- 1 min @ 90% (90w)
- 1 min @ 40% (40w)
- 1 min @ 35% (35w)