Sprints 1 -
10 min pedal around or general movement, and Dynamic Warm up
 
Start Method: Foot down start 
Terrain: Flat road
Distance: 20 half cranks
Reps: 1x5 
Equipment: Race gear 
Pedals: Flat pedals
Goal: Smooth acceleration, good form on sprint
 
Start Method: Box Start
Terrain:  Flat road
Distance: 16 half cranks
Reps: 1x6 
Equipment: Race gear
Pedals: Race specific
Goal: First straight specific acceleration