Sprints 2:
Start Method: Rolling start
Terrain: Flat road
Distance (always  half cranks): 18 cranks
Reps: 1x6
Equipment: Race
Pedals: race specific 
Goal: Longer first straight acceleration 
 
Start Method: Box
Terrain: steep uphill
Distance (always  half cranks): 12
Reps: 1x6
Equipment: race
Pedals: race specific
Goal: force devlopment