Sprints 1:
Start Method: Box start
Effort: 75%
Terrain:  Uphill
Distance:  8 cranks
Reps: 1x6
Equipment: Race set up
Pedals: Race specific 
Rest: 1-2min - lower intensity needs less rest
Goal:  Slow down the movement, really focus on the form of coming off the box, and how to properly get into the sprint
 
Start Method: Box start
Effort: 100%
Terrain:  Uphill
Distance:  12 cranks
Reps: 1x6
Equipment: Race set up
Pedals: Race specific 
Goal:  Specific Strength and warm up for gates.