Microcycle

What is a Microcycle?

The microcycle is the smallest planning unit in training periodization and typically covers a period of 5 to 10 days, usually one week. It forms the basis for the practical implementation of the overarching training goals from the mesocycle and macrocycle.

In the microcycle, the concrete training design for each individual day is determined. Here, load and recovery phases are structured so that the body optimally adapts while avoiding overtraining.

Core Characteristics of a Microcycle

• Time Period: 5-10 days (Standard: 7 days)
• Focus: Detailed daily planning of training sessions
• Goal: Balance between load and regeneration
• Flexibility: Adaptation to individual needs and external circumstances
• Repetition: Multiple microcycles form a mesocycle

Structure and Organization of a Microcycle

Basic Principles of Microcycle Planning

An effective microcycle follows the principle of supercompensation: After a training load, the body needs time for recovery, during which it adapts beyond the original performance level. The next load should ideally occur within the window of this supercompensation.

Classic Weekly Structure (7-Day Microcycle)

Types of Microcycles

Depending on the phase in the training year and specific goals, there are different microcycle types:

1. Loading Microcycle (Loading Week)

Characteristics: High training volume and/or high intensity

Objective: Set maximum training stimuli to provoke performance adaptations

Application: In build-up and preparation phases

Duration: 2-3 weeks in a row possible

2. Recovery Microcycle (Recovery Week)

Characteristics: Reduced volume (40-60% of loading week) and lower intensity

Objective: Enable complete recovery and supercompensation

Application: After 2-4 loading weeks or before important competitions

Duration: 4-7 days

3. Competition Microcycle (Competition Week)

Characteristics: Reduced training volume, focus on intensity and freshness

Objective: Achieve optimal form for competition

Application: Week before and during important races

Duration: 5-10 days

4. Tapering Microcycle

Characteristics: Systematic reduction of training volume while maintaining intensity

Objective: Achieve peak performance for main goals

Application: 1-3 weeks before season highlights

Duration: 7-21 days (depending on importance of event)

Training Content in the Microcycle

Integration of Various Training Zones

A balanced microcycle integrates all relevant training zones:

Base Endurance (GA1/GA2)

• 3-4 sessions per week
• Foundation for all other training forms
• Improves aerobic capacity and fat metabolism
• More info: Base Endurance

Threshold Training

• 1-2 intensive sessions per week
• Improves anaerobic threshold and lactate tolerance
• Critical for time trial and climbing performance
• More info: Threshold Training

Interval Training

• 1-2 sessions per week
• Maximizes VO2max and sprint power
• Highest intensity, requires longest recovery
• More info: Interval Training

Recovery

• 1-2 dedicated rest days or active recovery
• Essential for adaptation and injury prevention
• More info: Recovery

Load Control Based on Performance Data

Modern microcycle planning uses objective performance metrics:

Practical Examples for Microcycles

Example 1: Build Microcycle (Base Phase)

Goal: Build endurance base, increase volume

Weekly Goal: 550 TSS, 15 hours training

• Monday: Rest day or 30 min yoga/mobility
• Tuesday: 2h GA1 (150 TSS)
• Wednesday: 2.5h GA1-GA2 mix with short tempo blocks (180 TSS)
• Thursday: 1h strength training + 1h easy ride (80 TSS)
• Friday: Rest day
• Saturday: 4h long ride GA1 (200 TSS)
• Sunday: 2h recovery ride very easy (60 TSS)

Total Load: 670 TSS, 12.5h pure riding time

Example 2: Intensity Microcycle (Pre-Competition Phase)

Goal: Build peak form, increase intensity

Weekly Goal: 480 TSS, 12 hours training

• Monday: Rest day
• Tuesday: 2h with 3x8min FTP intervals (150 TSS)
• Wednesday: 1.5h easy ride (60 TSS)
• Thursday: 2h with 5x5min VO2max intervals (140 TSS)
• Friday: 1h very easy (40 TSS)
• Saturday: 2.5h race simulation (180 TSS)
• Sunday: 1.5h very easy recovery (50 TSS)

Total Load: 620 TSS, 11.5h pure riding time

Example 3: Recovery Microcycle

Goal: Complete recovery after 3 loading weeks

Weekly Goal: 250 TSS, 8 hours training

• Monday: Rest day
• Tuesday: 1.5h very easy GA1 (50 TSS)
• Wednesday: 1h easy ride (40 TSS)
• Thursday: Rest day or light strength training
• Friday: 1.5h easy with a few short sprints for activation (60 TSS)
• Saturday: 2h easy group ride (70 TSS)
• Sunday: 1.5h very relaxed (50 TSS)

Total Load: 270 TSS, 7.5h pure riding time

Common Mistakes in Microcycle Planning

Checklist: Avoid These Mistakes

• Too many intensive sessions per week
  → Maximum 3 hard days per 7-day cycle
• No structured recovery
  → At least 1 complete rest day, better 2
• Ignoring body warning signals
  → Pause when ill, extremely tired, or in pain
• Monotonous training design
  → Incorporate variation in intensity, duration, and training form
• Too rapid load increase
  → Maximum 10% more TSS per week (for advanced athletes)
• Intensive sessions on consecutive days
  → At least 48h recovery between VO2max/FTP sessions
• Neglecting sleep
  → 7-9 hours sleep are essential for adaptation
• Missing adaptation to external factors
  → Consider work, stress, weather in planning

Adaptation to Different Performance Levels

Recreational Cyclists (8-12h/week)

• Focus: Quality over quantity
• Intensive Sessions: Maximum 2 per week
• Recovery: 2-3 rest days necessary
• Flexibility: High adaptation to daily life required

Ambitious Amateurs (12-18h/week)

• Focus: Balance between volume and intensity
• Intensive Sessions: 2-3 per week possible
• Recovery: 1-2 rest days
• Structure: Clear weekly planning important

Semi-Pros/Pros (20-30h/week)

• Focus: Periodization over multiple weeks
• Intensive Sessions: 3-4 per week in peak times
• Recovery: Active recovery instead of complete rest days
• Monitoring: Daily data collection (HRV, weight, sleep)

Integration of Tests and Competitions

Performance Diagnostics in the Microcycle

Tests for performance determination should be strategically placed:

FTP Test (Functional Threshold Power)

• Timing: At the end of a recovery microcycle
• Preparation: Only easy training 2 days before
• Frequency: Every 4-6 weeks
• More info: FTP Test

Lactate Test

• Timing: At the beginning of new training phases
• Preparation: No intensive sessions 48h before
• Frequency: 2-3 times per season
• More info: Lactate Test

Competition Integration

Competitions replace intensive training sessions:

• C-Races (Training Competitions): Can be integrated normally into microcycle
• B-Races (Important): 2 days tapering before, 1-2 days easy after
• A-Races (Season Highlights): Dedicated tapering and recovery microcycle

Software and Tools for Microcycle Planning

Recommended Planning Tools

1. TrainingPeaks
   • Most comprehensive functions for training planning
   • Automatic TSS/CTL/ATL tracking
   • Expensive, but industry standard
2. Today's Plan
   • Good alternative to TrainingPeaks
   • Integrated training plan library
   • Cheaper with similar feature set
3. WKO5
   • Detailed performance analysis
   • Power-duration curve
   • For advanced data analysis
4. Intervals.icu
   • Free/very cheap
   • Automatic sync with Garmin/Wahoo/Zwift
   • Community-driven development
5. Golden Cheetah
   • Open source, completely free
   • Powerful analysis functions
   • Steeper learning curve

Periodization Over Multiple Microcycles

4-Week Block Example

A proven model is the 3:1 structure:

• Week 1: Loading microcycle (100% target load)
• Week 2: Loading microcycle (105% target load)
• Week 3: Loading microcycle (110% target load)
• Week 4: Recovery microcycle (50-60% target load)

After this block, the base load for the next 4-week block can be increased by 5-10%.

Seasonal Differences in Microcycle Design

Winter/Transition Phase (November-January)

• Focus: Base endurance, strength building
• Volume: High (long rides)
• Intensity: Low to medium
• Special Feature: Alternative training forms (MTB, running, cross-country skiing)

Build Phase (February-March)

• Focus: Intensity increase, specific training
• Volume: High
• Intensity: Medium to high
• Special Feature: Training camps possible

Competition Phase (April-October)

• Focus: Maintain form, peak for main goals
• Volume: Variable (depending on race calendar)
• Intensity: High
• Special Feature: Flexibility for races and recovery

Summary and Key Takeaways

The Most Important Principles of Successful Microcycle Planning

• Balance is everything: Load and recovery must be in balance
• Individuality: No microcycle fits everyone - personal adaptation necessary
• Progression: Systematic increase over multiple microcycles
• Flexibility: Willingness to adapt when ill, stressed, or overtrained
• Monitoring: Objective data (TSS, HRV) combined with subjective feeling
• Integration: Microcycles must fit into overarching meso- and macrocycles
• Quality over quantity: Less, but targeted training is often more effective

Checklist: Your Perfect Microcycle

• Clear weekly goal defined (TSS, hours, focus)
• Maximum 3 intensive days planned
• At least 1 complete rest day
• All training zones considered
• Recovery measures planned (Recovery)
• Tests/competitions strategically placed
• Backup plan for bad weather/illness
• Training plan coordinated with coach/software

Related Topics

• Macrocycle - Long-term annual planning in cycling
• Mesocycle - Medium-term training blocks over 3-6 weeks
• Base Endurance - The foundation of every microcycle
• Recovery - Why recovery is crucial in the microcycle
• FTP Test - Determine your training zones for the microcycle

Last Update: November 12, 2025