Sprints 1:
Start Method: Fast Roll in
Terrain: downhill
Distance (always  half cranks): 24 cranks
Reps: 1x4
Equipment: Race
Pedal: Race specific 
Goal: Overspeed training
 
Start Method: Shoulders forward box start
Terrain: Flat road
Distance (always  half cranks): 6 cranks
Reps: 1x4 
Equipment: Race
Pedals: Race specific
Goal: Acceleration strength
 
Start Method: Box
Terrain: flat road
Distance (always  half cranks): 12
Reps: 1x4
Equipment: Race
Pedals: Race
Goal: First straight warm up for gates later