Train in Harmony With Your CYCLE
Your menstrual cycle affects how you feel, perform, and recover. At HYAT, we support female athletes by aligning training plans with each phase of their cycle. Instead of pushing against your body, we help you work with it — reducing discomfort and unlocking peak performance at the right time.
HOW HYAT SUPPORTS FEMALE ATHLETES
Cycle-Based Coaching
We integrate your cycle into your training plan — it's not an afterthought, but part of the system. We believe in tuning into the natural rhythms of your body for better progress, fewer injuries, and deeper trust in your own process.
Personal Monitoring
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We track patterns over at least 3 months.
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We adjust your workouts, recovery, and nutrition accordingly.
Nutrition Support
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Luteal phase? More carbs & calories needed.
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PMS? Magnesium & omega-3 may reduce symptoms.
PMS Awareness
You’re not imagining it — PMS can reduce focus, energy, and motivation. We adapt accordingly.
Injury Prevention
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Higher injury risk during ovulation? We adjust with more stability-focused work.
Safe Space & Education
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No shame, no taboos. Every coach is a trusted guide you can talk to.
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No one-size-fits-all programs — your training follows your rhythm.
THE 5 PHASES OF YOUR CYCLE
Below, you’ll find a breakdown of each cycle phase, its physical impact, and how to adapt your training.
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What’s happening?
Hormone levels (estrogen & progesterone) are low. You might feel tired, bloated, or weaker. -
Train Smart:
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Feel strong? Go for strength, cardio, or intervals.
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Feel off? Choose recovery training, walking, yoga, or mobility.
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Most important: listen to your body.
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What’s happening?
Estrogen rises, energy and mental clarity increase. Your body enters a growth (anabolic) phase. -
Train Smart:
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Ideal time for heavy strength, explosive workouts, and high-intensity intervals.
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Faster recovery and better muscle gains.
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Watch out for joint instability nearing ovulation.
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What’s happening?
Estrogen peaks, progesterone starts to rise. You may feel powerful but also more emotionally sensitive. -
Train Smart:
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Keep intensity high but be cautious: injury risk increases (knees, ankles).
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Prioritize warm-up and cool-down.
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What’s happening?
Progesterone rises, estrogen dips, and body temp increases. Your system shifts into recovery mode. -
Train Smart:
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Focus on moderate endurance (fat burning zone).
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Swap HIIT for longer intervals or steady-state cardio.
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Fuel with extra carbs: your body burns through them faster now.
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What’s happening?
Hormones drop. You might experience PMS: low mood, fatigue, bloating, or less motivation. -
Train Smart:
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Gentle movement only: yoga, walking, mobility.
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Prioritize rest, sleep, and self-care.
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This is a phase of compassion and inner tuning.
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Your cycle is a compass, not a curse.
Let’s work with it — and make progress that’s sustainable, supportive, and strong.