Sprints 3: Speed Focus
Set 1:
Start Method: Fast roll in - try to find a long hill and hit your starting point at 90% of max speed - Alternative for younger riders to keep safer is doing these on a redline trainer for 5 seconds
Terrain:  Downhill 
Distance: 24 cranks
Reps:1x6
Equipment: If you have the ability to go 1 tooth harder with your cog in the rear
Pedals: Race specific
Goal: Overspeed training
 
Set 2:
Start Method: Box start
Terrain:  Flat road
Distance: 12 cranks
Reps: 1x6-8.  If times start to go down or you feel tired you can stop
Equipment: If you have the ability to go 1 tooth harder with your cog in the rear
Pedals: Race Specific
Goal: Start speed