First Dbol Cycle Help

When designing a training program it is useful to think in terms of two overlapping time scales: the long‑term picture that shows how volume and intensity change over weeks or months, and the short‑term picture that guides daily workouts. The long‑term view is often called the macrocycle (sometimes just "macro") while the short‑term view is a microcycle.

**Macrocycle – the overall arc**

| Phase | Typical goal | Volume vs Intensity |
|-------|--------------|---------------------|
| Preparation / base building | Build aerobic capacity and general strength | High volume, low to moderate intensity |
| Development | Increase specific work rates (speed, power) | Moderate‑high volume, rising intensity |
| Peak | Deliver maximum performance | Low volume, high intensity |
| Recovery | Allow the body to rest and repair | Very low volume, low intensity |

Most programs fit into a 6‑12 month window. In that time you gradually shift from "do more work" to "do harder work", then back to light work for recovery.

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### 3. Training Blocks

Below are typical training blocks. Use them as templates and adapt the exact numbers (distance, pace, etc.) to your own data.

| Block | Focus | Typical Workouts |
|-------|-------|------------------|
| **Base** | Aerobic endurance, fat metabolism | Long runs at 60‑70 % HRmax; easy tempo rides