Sprints 1:
Start Method: box start 
Terrain:  Flat road
Distance:  6 cranks
Reps: 1x4
Equipment: 1 smaller in rear cog
Pedals: Race specific
Goal:  Start strength
 
Start Method: box start 
Terrain:  Flat road
Distance:  12 cranks
Reps: 1x5
Equipment: race gear
Pedals: Race specific
Goal:  Specific race sprint.  Physical and mental work