Sprints 2:
Start Method: Foot down start
Terrain: Flat or slight downhill
Distance (always half cranks): 20 cranks
Reps: 1x6
Equipment: race gear
Pedals: flat pedals
Goal: Overall sprint form
Start Method: Box start
Terrain: flat road
Distance (always half cranks): 18 cranks
Reps: 1x6
Equipment: race gear
Pedals: race specific
Goal: First straight specific acceleration