microcicli

Microcicli, plural of microciclo, are the smallest units used in periodized training programs in sports science. They organize a sequence of training sessions around a short-term objective within a larger macrocycle, helping coaches balance stress and recovery to promote adaptation.

Typical microcicli last about one week, though lengths can range from five to fourteen days depending on sport, phase of the season, and athlete level. Each microciclo includes a set of workouts, rest days, and, in some plans, deload or lighter-load sessions to prevent overtraining. The emphasis within a microciclo may shift—focusing on technique and skill in one cycle, and on strength or endurance in another—while still aligning with larger goals of the macrocycle.

Microcicli are nested within mesocicli, which group several microcicli to form a mid-term training phase (for example, base, build, or peak). The macrocycle spans an entire season or competition period and guides the overall progression of the program. By varying intensity, volume, and exercise selection across successive microcicli, athletes can accumulate adaptations while monitoring fatigue and recovery.

Planning considerations include defining a clear objective for each microciclo, selecting appropriate stimuli, and scheduling rest or lighter phases to avoid stagnation. Monitoring tools such as training load, perceived exertion, and performance markers help adjust microciclo structure in response to athlete responses and external factors. Microcicli are widely used across individual and team sports to structure long-term development and competitive readiness.