Primeros Pasos
Understanding your first generated mesocycle
A mesocycle is a structured 4-6 week training block. Cyner generates them using Training Volume Landmarks (MEV, MAV, MRV) validated by hypertrophy research.
Anatomy of your mesocycle
• Weeks 1-2: Moderate accumulation volume. RIR 3-4 (3-4 reps left in the tank).
• Weeks 3-4: Increased volume. RIR 1-2 (closer to failure).
• Final week: Deload — volume reduced 40% to recover without losing adaptations.
What the values mean in each exercise
• Sets: Number of working sets.
• Reps: Target repetition range.
• RIR (Reps In Reserve): How many reps you have left when you stop the set.
• Rest: Recovery time between sets in seconds.
• Scientific rationale: Why that exercise was selected for you.
The plan feels too easy / too hard
That's normal in the first weeks. The AI adjusts volume based on your logged performance. If you log your workouts consistently, auto-adaptation will correct this in the next mesocycle.