Your cycle is a compass, not a curse.
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.
YOUR FEMALE CYCLE
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.
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Menstuation
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.
Tap for info
Folliculair phase
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.
Tap for info
Ovulation
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.
Tap for info
EARLY Lutheal phase
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.
Tap for info
LATE Lutheal phase
Menstuation
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.
Ovulation
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.
EARLY Lutheal phase
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.
LAte Lutheal phase
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.
Folliculair phase
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.
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.
