Sprints 2:
 
Start Method: Slow rolling start 
Terrain: flat or slight downhill
Distance (always  half cranks): 18
Reps: 1x5
Equipment: race 
Pedals: race
Goal:  warm up set, working on smooth circles
 
Start Method: box
Terrain: flat road
Distance (always  half cranks): 30 cranks
Reps: 1x10
Equipment: race
Pedals: race
Goal:  longer sprint capacity