Sprints 1:
Start Method: Box sprint 
Terrain: steep uphill
Distance (always  half cranks): 8 cranks
Reps: 1x6
Equipment: race gear
Pedals: race pedals
Goal:  Specific strength build
 
Start Method: Box start
Terrain: flat road
Distance (always  half cranks): 12 cranks
Reps: 1x6
Equipment: race gear
Pedals: race specific
Goal:  gate to first jump specific acceleration