Sprints 1:
 
Start Method: shoulders forward box start
Terrain: uphill
Distance (always  half cranks): 6 cranks
Reps: 1x5
Equipment: race gear
Pedals: flat pedals
Goal: strength specific accelerations
 
Start Method: Box start
Terrain: uphill
Distance (always  half cranks): 12 cranks
Reps: 1x5
Equipment: race 
Pedals: Race specific
Goal: Start strength acceleration