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Know your limits,
train smarter,
race STRONGER 

HYAT Trainingskamp 2026​

Een volle week zon, sport, verbinding en persoonlijke groei in topomstandigheden.
Ga mee met het HYAT Team naar het prachtige kuststadje Palafrugell, gelegen tussen zee, bergen, atletiekpiste en zwembad – alles binnen handbereik.

HOW HYAT SUPPORTS FEMALE ATHLETES

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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

  • We track patterns over at least 3 months.

  • We adjust your workouts, recovery, and nutrition accordingly.

Nutrition Support

  • Luteal phase? More carbs & calories needed.

  • 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

  • Higher injury risk during ovulation? We adjust with more stability-focused work.

Safe Space & Education

  • No shame, no taboos. Every coach is a trusted guide you can talk to.

  • No one-size-fits-all programs — your training follows your rhythm.

wild Flowers

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. 

Vrouwen die Yoga

  • What’s happening?
    Hormone levels (estrogen & progesterone) are low. You might feel tired, bloated, or weaker.

  • Train Smart:

    • Feel strong? Go for strength, cardio, or intervals.

    • Feel off? Choose recovery training, walking, yoga, or mobility.

    • Most important: listen to your body.

Running Athletic Vrouwen

  • What’s happening?
    Estrogen rises, energy and mental clarity increase. Your body enters a growth (anabolic) phase.

  • Train Smart:

    • Ideal time for heavy strength, explosive workouts, and high-intensity intervals.

    • Faster recovery and better muscle gains.

    • Watch out for joint instability nearing ovulation.
       

Vrouw die boven loopt

  • What’s happening?
    Estrogen peaks, progesterone starts to rise. You may feel powerful but also more emotionally sensitive.

  • Train Smart:

    • Keep intensity high but be cautious: injury risk increases (knees, ankles).

    • Prioritize warm-up and cool-down.

Fietsers die door water rijden

  • What’s happening?
    Progesterone rises, estrogen dips, and body temp increases. Your system shifts into recovery mode.

  • Train Smart:

    • Focus on moderate endurance (fat burning zone).

    • Swap HIIT for longer intervals or steady-state cardio.

    • Fuel with extra carbs: your body burns through them faster now.
       

Naar boven gerichte hond

  • What’s happening?
    Hormones drop. You might experience PMS: low mood, fatigue, bloating, or less motivation.

  • Train Smart:

    • Gentle movement only: yoga, walking, mobility.

    • Prioritize rest, sleep, and self-care.

    • This is a phase of compassion and inner tuning.

Meisje dat in Urban Scenery

✔ Volledige lessen van 1 uur – geen korte sessies
✔ Gecertificeerde coaches met expertise in duursport
✔ Kleine groepen = persoonlijke feedback
✔ Bewezen resultaat in het verbeteren van je zwemskills
✔ Centrale locatie: Zwembad Veldstraat, Borgerhout

✔ Volledige lessen van 1 uur – geen korte sessies
✔ Gecertificeerde coaches met expertise in duursport
✔ Kleine groepen = persoonlijke feedback
✔ Bewezen resultaat in het verbeteren van je zwemskills
✔ Centrale locatie: Zwembad Veldstraat, Borgerhout

Integration Across HYAT Coaching

Cycle‑based training can be integrated into any HYAT program that includes a personalized plan. 

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