What a microcycle is
A microcycle is the shortest functional unit of a training plan. It groups training days that share a common load profile, then closes with a small rest pattern before the next microcycle starts.
For most general-population lifters, a microcycle equals one calendar week (7 days, 3-5 sessions). For competitive athletes, microcycles can be 5, 9, 10, or 14 days, decoupled from the calendar.
What a microcycle does
Inside a microcycle, the coach holds a stable load shape:
- A constant set count per muscle group
- A constant intensity range (e.g., 70-78% of 1RM)
- A consistent session-to-session ordering of priorities
- A local recovery pattern (which days are heavy, which are easier)
The microcycle ends, the next one begins, and one variable changes: usually load goes up by 1-3% or volume goes up by one set per movement.
Microcycle, mesocycle, macrocycle
A microcycle is one small block. A mesocycle is 3-6 microcycles in sequence ending in a deload. A macrocycle is several mesocycles aimed at a competition or end goal.
Most coaches plan one mesocycle ahead in detail and sketch the next one. Microcycles are where the actual prescription lives. The Coach Sheet Workout Plan tab represents one microcycle per sheet view.
In Coach Sheet
Save Week is a microcycle-to-microcycle automation. When the lifter finishes the current microcycle, Save Week reads the achieved RPE and reps, then writes loads for the next microcycle: add 2.5% if RPE was at or below target, hold load if RPE was 1 above, drop 5% if RPE was 2+ above. That’s the mechanical engine of weekly progression.
Sources
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