Cycle-based training with the OvulaRing Add and the Sport Add-on (iOS)

Cycle-based training works Content and intensity to your phase of the menstrual cycle (menstruation, follicular phase, ovulation, luteal phase). Goal: train more efficiently, Preventing Injuries, Preventing Overwork/RED-S and the Protect your fertility.

• Menstruation (Days 1–5): Easy to moderate, Mobility/Technology, light endurance training. It’s okay to take breaks if you experience severe discomfort.

• Follicular phase (≈ days 6–12): Intensive & progressive: HIIT, sprints, maximum strength, plyometrics.

• Periovulation (±3 Tage): Power/Speed – with a good warm-up & Landing technique (injury prevention).

• Luteal phase: Endurance Basics, Speed/Threshold, hypertrophy, focus on Regeneration; take it easy for the last 3–5 days before PMS.

• Live cycle phase manages weekly planning (power blocks during the follicular/periovulatory phase, endurance/hypertrophy during the luteal phase).

• Core body temperature Check by session: unusually sharp increase/persistently elevated → next day Reduce volume/intensity.

• Cluster anovulatory cycles/short luteal phase → Deload, Check your fueling; consult a doctor or coach if necessary.

Warning signs: Cycle extension, lack of ovulation, short luteal phase, declining performance despite increased training, fatigue, frequent infections. Response: 7–10 days of deloading; increase calorie intake, Manage sleep and stress; if symptoms persist, consult a doctor.

• Follicle/Perioovulation: Carbohydrates for high-intensity workouts, Protein for adjustments.

• Luteal: Something higher energy- & Electrolyte requirements (due to increased core body temperature/fluid shifts); make sure to stay hydrated.

• Menstruation: Easy-to-digest, iron-rich foods; easily digestible carbs around workouts. (General information; not a treatment recommendation.)

Tailor your choice of exercises and intensity to your current phase of the menstrual cycle—this way, you’ll train effectively without putting unnecessary strain on your body.

• Follicular phase: Power & Power – train intensely (e.g., 3–5 sets × 3–6 reps), long breaks (2–3 min.), basic exercises (squats, deadlifts, presses).

• Periovulation: Explosive force – Jumps, sprints, technique/speed in Olympic lifts; smooth landings, good Warm-up; Keep the load moderate.

• Luteal phase: Hypertrophy & Quality – moderate weight, 6–12 reps, RPE 6–8 (pleasantly challenging), controlled pace, more Pre-hab/Core.

• Menstruation: Technology/Mobility/ROM – light workout; Deload or taking a break if you’re feeling really unwell is perfectly fine.

Just a quick note: Relative Perceived Effort = “Rate of Perceived Exertion” (subjective exertion scale from 1 to 10).

During this phase, you can Connective Tissue/Neuromotor Function be affected. Actions: thorough warm-up, Stability/Knee Control, Landing-Drills, control fatigue-induced jumps.

Yes, it extends the OvulaRing app and uses your tracking data.