Mesocycle (Periodization)

Mesocycles are medium-length blocks of training within a traditional periodized program, often lasting 3 to 12 weeks. Generally, they target specific adaptations (e.g., endurance, hypertrophy, strength, or power) that complement the overall goal of the macrocycle. A mesocycle may be composed of multiple smaller units referred to as microcycles (e.g., daily or weekly units).

Semantics and Contemporary Use: Although “mesocycle” remains common in academic literature and exercise science curricula, the term may introduce unnecessary complexity and redundancy. It is frequently used interchangeably with more intuitive terms such as “training phase” or “training block.” The lack of a well-defined period or defined structure often leads to confusion among students and professionals, who may attempt to differentiate between mesocycles, phases, and blocks.

Applied Example: A 12-week strength training program may be divided into three 4-week blocks or phases: a hypertrophy block, a maximal strength training block, and a power block. Each block may be referred to as a mesocycle, but it is more precise to refer to them as a "phase" or "block," and describe them by their training focus and structure (e.g., “4-week hypertrophy block with daily undulating intensity”). Further, using the term “block” in block periodization programs already provides more clarity than “mesocycle.” Modern strength and conditioning professionals would benefit from describing programs by their direction of intensity change, frequency of intensity change, method of modifying intensity, and goal. For example, a power program may be linear, daily-undulating, and include auto-regulated session-to-session adjustments. Further, the entire program can simply be referred to as a program, with 3 "phases", and intensity adjusted "weekly" or "daily."

Related Content:

• Course: Acute Variables: Periodization Training
• Article: Periodization Training: Who needs it?

Periodization Training Terms:

• Frequency of Intensity Change
  • Daily Undulation
  • Weekly Undulation
  • Block Periodization
• Direction of Intensity Change
  • Linear
  • Reverse-linear
  • Non-linear
• Methods of Intensity Change
  • Auto-regulated
  • Fixed
• Additional Terms
  • Macrocycle
  • Mesocycle
  • Microcycle

Frequently Asked Questions (FAQ)

What is a mesocycle in periodized training?

• A mesocycle is a medium-term block of training, typically lasting 3–12 weeks, designed to target a specific adaptation such as hypertrophy, strength, or power. A mesocycle may be synonymous with a phase, block, or a few phases/blocks.

How does a mesocycle differ from a macrocycle or microcycle?

• A mesocycle is one level below a macrocycle (entire training program) and above a microcycle (typically a training week). It organizes training into focused, goal-specific phases.

Is “mesocycle” a necessary term in modern programming?

• Not necessarily. Many professionals now prefer clearer terms like “phase” or “block,” described by their goal, duration, and intensity strategy. This avoids the ambiguity often associated with traditional cycle-based terminology.

How long is a typical mesocycle?

• Most mesocycles last between 3 to 6 weeks, but durations up to 12 weeks are not uncommon. The duration should match the time needed to achieve a meaningful adaptation while allowing for variation in stimulus.