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A microcycle is the short repeating pattern of training, usually one week. For most amateur endurance athletes, two quality sessions plus a long session is a solid structure.
- Separate hard sessions by at least one easy day; 48 hours between intense sessions is a common rule
- Treat the long run or long ride as a third key session, not as an easy day
- Put strength work on hard days or on the day after, so easy days stay truly easy
- Plan the week around your fixed commitments; a perfect template you cannot follow is worse than a simple one you can
Background: periodisation training.
What does your current weekly pattern look like?
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