Sprints 1: 
For today’s sprint the efforts are long and focused on full straight acceleration!
Start Method: Foot down start
Terrain: Flat road
Distance (always  half cranks): 24
Reps: 1x5
Equipment: race gear
Pedals: flat pedals
Goal: Smooth circles, chest tall
 
Start Method: Box start
Terrain: Flat road
Distance (always  half cranks): 18
Reps: 1x6-8
Equipment: race
Pedals: race specific
Goal: Longer effort full first straight specific sprint