Virtual Trainer Sport is the ideal tool to train your starting phase of 100 and 200 meters race. Workouts focused on improvements of reactivity and power progression along the first 30 meters can really bring you to next level.
Set RUN mode, input 20 meters as DISTANCE and 3.0 seconds as TIME. Make 10 repetitions by setting NUMBER OF REPEATS 10 and carry out your usual resting time between repetition, i.e. REST TIME 80 seconds. Repeat this sequence decreasing the time until you reach 2.8 seconds.
Just run avoiding great bounds that force your legs but keep thoughtfulness on reacting time and on the “pulling effect” coming from the LED light. This helps you in becoming very quickly in starting phase.