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 - if using a sprint block have the slider all the way back so it doesn’t slide and your pedal  is higher
Terrain: uphill 
Distance (always  half cranks): 6
Reps: 1x5
Equipment: race gear
Pedals: race specific
Goal: This set will be done at about 75%.  I want you to be a little more relaxed, and focus on the movement and form rather than full speed.  Take a set  to work on improving the motion rather then just ripping on the pedals
 
Start Method: Box if using a sprint block have the slider all the way back so it doesn’t slide and your pedal  is higher
Terrain: Uphill 
Distance (always  half cranks): 10
Reps: 1x5
Equipment: race
Pedals: race
Goal:  Now go full speed, a little longer but maintain good form
 
Start Method:  Box - regular start
Terrain: Flat road 
Distance (always  half cranks): 12
Reps: 1x5
Equipment: race
Pedals: race
Goal:  Taking the above strength work and applying it to a track specific effort