Sprints 1:
Start Method: Box start 
Terrain: Downhill
Distance (always  half cranks): 20 cranks
Reps: 1x5
Equipment: Race gear
Pedals: Race pedals 
Goal: Mid range acceleration
 
Start Method: 
Terrain: Box 
Distance (always  half cranks): 12
Reps: 1x6
Equipment: race gear
Pedals: race pedals
Goal: Start form, dial in the movement before gates!