Sprints 2:
Start Method: Fast roll in
Terrain: downhill
Distance (always  half cranks): 24 cranks
Reps: 1x5
Equipment: race gear or smaller if an option
Pedals: race specific 
Goal:  overspeed training
 
Start Method: box start 
Terrain: flat road
Distance (always  half cranks): 18 cranks
Reps: 1x6-8 (stop at 6 if form is compromised)
Equipment: race gear
Pedals: race specific 
Goal:  full first straight sprint