Sprints 2:
 
Start Method: Medium speed roll in
Terrain: downhill
Distance (always  half cranks): 24 cranks
Reps: 1x5
Equipment: race gear
Pedals: race specific 
Goal:  mid-top end acceleration
 
Start Method: Box start
Terrain: flat road
Distance (always  half cranks): 6
Reps: 1x6
Equipment: race gear
Pedals: race specific 
Goal:  I want you to go 80% off the box, focus on form and the mechanics of the start
 
Start Method: Box Start
Terrain: Flat road
Distance (always  half cranks): 18 cranks
Reps: 1x6
Equipment: race gear
Pedals: race specific 
Goal:  First straight specific acceleration