Sprints 1:
First you will start off with your normal Dynamic warm up to get the body loose
Today we are going to focus on form and strength a bit more.
 
Start Method: Box Start
Terrain: Uphill
Distance (always  half cranks): 12 cranks
Reps: 1x6
Equipment: Race gear 
Pedals: race specific 
Goal: Strength and form focus - I want the first 4 pedals to be at 75-85% focusing on a good movement off the box leading with head/shoulders.  The remaining sprint is 100%
 
Start Method: Box start
Terrain: Flat road
Distance (always  half cranks): 12 cranks
Reps: 1x6
Equipment: race gear
Pedals: race specific
Goal: Take the form from above and apply it to a more race specific sprint