Microcycles
A microcycle is the smallest planning unit in training, usually one week, in which loading and recovery days are arranged in a fixed, repeatable pattern.
Definition
A “microcycle” is the smallest planning level of periodisation. It usually covers seven days and sets which days are loaded and which are used for recovery. Several microcycles make a mesocycle, and several mesocycles make a macrocycle.
The one-week length is practical, not physiological. Shift workers or athletes who need longer recovery can plan microcycles of five to ten days.
Why it matters
Adaptation happens during recovery, not during loading. The microcycle arranges both so that hard stimuli land on rested systems and fatigue does not accumulate uncontrolled.
Two common patterns:
| Pattern | Sequence | Loading days | Recovery days |
|---|---|---|---|
| 3 / 1 / 2 / 1 | 3 training days, 1 rest day, 2 training days, 1 rest day | 5 | 2 |
| 1 / 1 / 2 / 1 / 2 | Training, rest, 2 training, rest, 2 training | 5 | 2 |
Both have five loading days but distribute recovery differently. The first allows a three-day block with accumulated fatigue; the second keeps freshness higher and suits intensive phases. Available time, age, and recovery capacity decide which pattern fits an individual.
How obseed measures it
obseed evaluates each microcycle through the TSS per day and its weekly sum. What matters is not only the total but the distribution: two hard days back to back produce different fatigue than the same sessions with a rest day in between.
Resting heart rate and heart rate variability from overnight measurement are added to the picture. If HRV on the morning after a planned loading day falls well below baseline, obseed flags the day and suggests reordering the microcycle instead of following the plan rigidly.
Example
A runner trains on the 3 / 1 / 2 / 1 pattern with six hours per week.
| Day | Session | Duration | TSS | Morning HRV |
|---|---|---|---|---|
| Mon | Easy run | 45 min | 35 | 68 ms |
| Tue | Intervals 5 × 4 min | 60 min | 85 | 66 ms |
| Wed | Long run | 90 min | 95 | 58 ms |
| Thu | Rest | – | 0 | 52 ms |
| Fri | Tempo run 30 min | 55 min | 70 | 64 ms |
| Sat | Easy run | 60 min | 45 | 67 ms |
| Sun | Rest | – | 0 | 69 ms |
The weekly total is 330 points. The HRV drop to 52 ms on Thursday after the three-day block is expected; the recovery to 64 ms by Friday confirms that a single rest day is enough here. If Friday’s HRV had stayed below 58 ms, switching to the 1 / 1 / 2 / 1 / 2 pattern would be indicated.
Categories
- Trainingsplanung
- Trainingsphasen