Menstrual Cycle Training: Phase-Adaptive Coaching
Phase tracking, automatic workout and nutrition adaptation, symptom logging. Your plan respects your physiology.
Each phase has its training and nutrition strategy
Menstrual
Days 1-5Variable energy. Light to moderate intensity. Technical work and recovery. Not the time for key sessions.
More iron + vitamin C, magnesium, omega-3. Warm meals that are easy to digest.
Follicular
Days 6-13Estrogen rising. Ideal for high intensity, strength gains, pushing limits. The AI schedules demanding sessions here.
Better carbohydrate utilization. 30-40g CHO/hour around training.
Ovulatory
Days 14-16Peak performance. Best time for VO2Max, Threshold, tests. Highest power potential.
Balanced macros. Standard nutrition plan.
Luteal
Days 17-28Higher RPE for the same effort, higher body temperature. Favor moderate intensity and Endurance. Reduce VO2Max/Threshold. More recovery.
+100-200 kcal/day, +10-15g protein. More hydration. Magnesium, omega-3, calcium for PMS.
Simple: log the start of your period
Enable tracking, log the start date of each period, and the system does the rest. With 2+ periods logged, it automatically calculates the average length of your cycle (between 20 and 45 days). Phases are calculated by percentage of the cycle, not fixed days, so it works well with irregular cycles.
You can also log daily symptoms: fatigue, pain and mood (scale 1-5) + free notes. Those symptoms are passed to the AI as additional context.
See your phase on the plan calendar
In the weekly view, each week shows the cycle phase with colors: red (menstrual), green (follicular), blue (ovulatory), orange (luteal). At a glance you see how the plan's intensity aligns with your phase.
What makes this system special
- ✓It is not just a calendar — Phases are passed to the AI that generates the plans. Sessions adapt automatically.
- ✓Training + nutrition — Both adjust by phase. Calories, protein, hydration, intensity.
- ✓Key sessions well placed — VO2Max and Threshold in follicular/ovulatory. Recovery in menstrual/luteal.
- ✓Automatic calculation — With 2+ periods, it calculates the average length. No manual configuration.
- ✓Symptoms as context — If you log fatigue or pain, the AI takes it into account.
Ready to experience this?
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