Sprints 1:
Start Method: Box start 
Terrain: Flat road or downhill
Distance (always  half cranks): 24 
Reps: 1x6 
Equipment: race gear 
Pedals: flat pedals 
Goal:  Longer acceleration focused on pedal form and smooth circles.  Keep intensity high, but not maximal. Overall goal is good sprint form
 
Start Method: Box 
Terrain: flat road
Distance (always  half cranks): 12
Reps: 1x6
Equipment: Race gear
Pedals: Flat pedals 
Goal:  First jump specific acceleration