Sprints 1:
Start Method: Box start, shoulders forward
Terrain: Downhill
Distance (always  half cranks):  18 cranks
Reps: 1x5
Equipment: race gear
Pedals: race specific
Goal:  Overspeed training but mixing in some specific acceleration 
 
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 acceleration