Sprints 2:
Dynamic warm up and a 5 min pedal around.
 
Set 1: 
Start Method: Shoulders forward box start
Terrain: Downhill
Distance: 20 half cranks
Reps: 1x6
Equipment: Ideally +1 tooth in the rear
Pedals: race specific
Goal: Mid straight acceleration 
 
Start Method: Box Start
Terrain: uphill
Distance: 10 cranks
Reps: 1x6
Equipment: Race gear
Pedals: Flat pedals
Goal: Start Strength