My Microcycle: Planning a Training Week
Each student plans a training week with hard, moderate, and easy days that fits their real schedule, then does the first workout of the plan in class. They learn to spread out training load and combine strength, endurance, and rest.
How to play
- Explain the microcycle with an example on the whiteboard: alternate hard and easy days, include at least one rest day, and do not train the same muscle group for strength on back-to-back days (4 min).
- Planning (10 min): on the weekly sheet, each student marks fixed commitments (sports, classes, a job) and places three or four workouts with type, length, and intensity from 1 to 10.
- Partner check (4 min): the partner checks the three microcycle rules and suggests one change.
- Execution (10 min): each student does a 10-minute version of the first workout in their plan using mats, bands, or running laps outside.
- When finished, record the actual effort and whether it matched the plan (2 min).
Rules
- The plan must include at least one full rest day.
- During the workout, everyone stays in their own space and uses only the equipment they planned for.
- If you feel pain during the workout, stop and note it so you can rethink the plan.
Variations
Easier
Plan only three days using a template of ready-made workouts.
Standard
A three- or four-workout microcycle with estimated intensity and the first workout done in class.
Harder
Calculate weekly load (RPE × minutes) and plan a deload week.
Adaptations
- Limited mobility: build the plan with accessible activities (swimming, arm ergometer, seated strength).
- Autism: a visual template with blanks for each day and icons for each workout type.
- Club athletes: they must fit their plan around their team practices and games.
Learning goals
- Plan a balanced and realistic training microcycle.
- Distribute load by alternating intensities and rest.
- Compare planned intensity with perceived intensity during the workout.
Equipment for a class of 25
- recording cards: 25
- pens: 25
- yoga mats: 25
- resistance bands: 13
Teacher tip
The usual mistake is planning six hard days: stress the importance of rest. Keep the sheets and ask next class how many workouts students actually completed.
PatioLab has "My Microcycle: Planning a Training Week" and 2499 more activities ready to drag into your lesson and run from your phone in the gym.
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