Sprints 2:
Start Method: shoulders forward box start
Terrain: downhill
Distance (always  half cranks): 18 cranks
Reps: 1x5
Equipment: race specific 
Pedals: race specific
Goal: Mid-high end acceleration
 
Start Method: box start 
Terrain: flat road
Distance (always  half cranks): 18 cranks
Reps: 1x6
Equipment: race gear
Pedals: race specific 
Goal:  gate to turn 1 acceleration