ANATOMIC JOCK CYCLE CLASSIC TRAINING PLAN
		MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
08-May	Base week	Rest	Cruise Intervals 3x5mins	Moderate Hills - JN10	Pyramid Intervals 1,4,1	Aerobic Flat 60%	Mozal - 70kms	Club Race 4 Person TT - EN4 60kms
15-May	Build Week	Rest	Cruise Intervals 4x5mins	Moderate Hills JN8 C2	Pyramid Intervals 1,4,4,1	Aerobic Flat 60%	PL - Namaacha - PL - 87kms	Boane - 70kms
23-May	Solid week	Rest	Cruise Intervals 4x8mins	Moderate Hills JN5 C5	Pyramid Intervals 1,5,1	Aerobic Flat 60%	PL - Goba - PL - 90kms	90kms flat EN4
29-May	Hard week	Rest	Cruise Intervals 4x10mins	Moderate Hills C10	Pyramid Intervals 1,5,5,1	Aerobic Flat 60%	Maputo - Namaacha - Maputo 170kms	Mozal - 50kms
05-Jun	Rest week	Rest	Aerobic Flat 60%	Jumps	Aerobic Flat 60%	Sprints	Mozal - 50kms	Club Race - Maputo City 100kms
12-Jun	Base week	Rest	Cruise Intervals 3x10 mins	Moderate Hills - JN10	Pyramid Intervals 1,4,1	Aerobic Flat 60%	Mozal - 60kms	Pequenos Lebombos - 105kms
19-Jun	Build Week	Rest	Cruise Intervals 3x12mins	Moderate Hills JN8 C2	Pyramid Intervals 1,4,4,1	Aerobic Flat 60%	PL - Namaacha - PL - 87kms	Pequenos Lebombos - 105kms
26-Jun	Solid Week	Rest	Cruise Intervals 4x8mins	Moderate Hills JN5 C5	Aerobic Flat 60%	Sprints	Mozal - 50kms	Club Race - PL/Namaacha/PL 87kms
03-Jul	Hard Week	Rest	Cruise Intervals 4x10mins	Moderate Hills C10	Pyramid Intervals 1,5,5,1	Aerobic Flat 60%	Maputo - Goba - Maputo 180kms	Mozal - 50kms
10-Jul	Rest Week	Rest	Cruise Intervals 3x8mins	Aerobic Flat 60%	Sprints	Aerobic Flat 60%	Pequenos Lebombos - 105kms	Mozal - 60kms
17-Jul	Race Week	Rest	Aerobic Flat 60%	Sprints	Aerobic Flat 60%	Sprints	Anatomic Jock - Barbeton (150kms) 22July