Training Cycles

Definition

Training cycles are recurring, predefined patterns in the training build-up that follow a set structure and carry targeted content. They organise training at different scales, from the whole year down to the single week, and thereby make it plannable and traceable after the fact.

The common classification has three nested levels: a macrocycle consists of several mesocycles, a mesocycle of several microcycles.

Definitions differ most between strength and endurance sport. Strength training groups considerably shorter periods, endurance sport longer ones.

Why it matters

Adaptation arises from alternating load and recovery, not from uniform load. Cycles build this alternation in at every level: rest days in the microcycle, unloading weeks in the mesocycle, the transition phase in the macrocycle.

Cycles also allow stimuli to be focused. A threshold-focused mesocycle applies the same stimulus type for three to five weeks so that the body can actually process it, instead of training something different every week. The sequence of mesocycles forms the periodisation (training planning); it can be arranged classically (base first) or in reverse.

How obseed measures it

obseed represents cycles as nested planning levels. The macrocycle defines the target events, the mesocycles their respective focus and planned TSS progression, the microcycles the concrete sessions with intensity targets from the stored performance benchmarks.

In the analysis, obseed sets planned against actual load and intensity distribution for every cycle. This reveals whether a threshold block actually contained threshold work or whether the sessions blurred into the middle tier. obseed recommends coupling the start of a macrocycle with metabolic testing, so that the zones for the entire build rest on measured rather than estimated thresholds.

Example

A cyclist prepares over 24 weeks for an alpine gran fondo. The macrocycle splits into five mesocycles: base 1 (6 weeks, 300–400 TSS/week), base 2 (5 weeks, 400–500 TSS), build (5 weeks, 500–600 TSS with a threshold focus), specific preparation (5 weeks, long mountain rides) and taper plus race (3 weeks).

Each mesocycle follows a 3:1 pattern, three loading weeks followed by one week at roughly 60 percent of the volume. A microcycle in the build block looks like this: Tuesday 3 × 15 min threshold, Thursday 2 h base, Saturday 4 h long ride, Sunday 2 h base, plus three rest or recovery days. Across the whole macrocycle, CTL rises from 45 to around 85 TSS/day.