Sprints 1 
Start Method: Foot down
Terrain: Flat road
Distance: 20 cranks (half cranks)
Reps: 1x5 reps
Equipment: race gear
Pedals: flat pedals
Goal: Strength Focus
 
Start Method: Box start
Terrain:  Uphill
Distance: 10 cranks (half cranks)
Reps: 1x6
Equipment: If possible go 1 smaller cog on the bike
Pedals: Race pedals
Goal: Specific Strength Focus