Sprints 1:
Start Method: Medium fast rolling start
Terrain: downhill
Distance (always  half cranks): 24 cranks
Reps: 1x5
Equipment: Race gear
Pedals: race pedals
Goal: overspeed training 
 
Start Method: Box start
Terrain: flat road
Distance (always  half cranks): 12 cranks
Reps: 1x8
Equipment: race gear
Pedals: race specific
Goal:  gate to first jump acceleration