Sprints 1:
Start Method: Box Start 75% off the box for first few pedals focused on form
Terrain: Uphill
Distance (always  half cranks): 10 cranks
Reps: 1x5
Equipment: Race gear or if you can go 1 tooth smaller in rear
Pedals: race specific 
Goal:  form focus, still on strength build
 
Start Method: Box start 
Terrain: Uphill
Distance (always  half cranks): 10 cranks
Reps: 1x8
Equipment: Race gear or if you can go 1 tooth smaller in rear
Pedals: race specific 
Goal:  Be picky on form, keeping hips solid, lead with head/shoulders and stay forward on 2nd pedal!