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

Cycle-based training adapts content and intensity to your cycle phase (menstruation, follicular phase, ovulation, luteal phase). Goal: train more efficiently, avoid injuries, prevent overload/RED-S and protect fertility.

• Menstruation (days 1–5): Light to moderate, mobility/technique, easy endurance. Breaks are ok if symptoms are severe.

• Follicular phase (≈ day 6–12): Intensive & progressive: HIIT, sprints, max strength, plyos.

• Periovulation (±3 days): Power/speed – with a good warm-up & landing technique (injury prevention).

• Luteal phase: endurance base, tempo/threshold, hypertrophy, focus on recovery; deload in the last 3–5 days if you have PMS.

• Live cycle phase guides weekly planning (power blocks in follicular/periovulation, endurance/hypertrophy in luteal).

• Check your core body temperature after sessions: unusually high rise/persistently elevated → reduce volume/intensity the next day.

• Frequent anovulatory cycles/short luteal phase → deload, review fueling, and involve a doctor/coach if needed.

Warning signs: longer cycles, no ovulation, short luteal phase, declining performance despite more training, fatigue, frequent infections. Response: 7–10 days deload, increase energy intake, manage sleep/stress; if signs persist, seek medical assessment.

• Follicular/periovulation: Carbohydrates for intense sessions, protein for adaptations.

• Luteal: Slightly higher energy & electrolyte needs (due to elevated core body temperature/fluid shifts); pay attention to hydration.

• Menstruation: Well-tolerated, iron-rich foods; easy-to-digest carbs around training. (General information, not medical advice.)

Align exercise selection and intensity with your current cycle phase — this way you train effectively without unnecessary strain.

• Follicular phase: Strength & power — train heavy (e.g., 3–5 sets × 3–6 reps), long rest (2–3 min), compound lifts (squat, deadlift, press).

• Periovulation: Explosive strength — jumps, sprints, technique/speed in Olympic lifts; clean landings, good warm-up; keep load moderate.

• Luteal phase: Hypertrophy & quality — moderate weight, 6–12 reps, RPE 6–8 (comfortably hard), controlled tempo, more prehab/core.

• Menstruation: Technique/mobility/ROM — light training; a deload or rest is absolutely fine if symptoms are severe.

Quick note: RPE = “Rate of Perceived Exertion” (subjective effort scale from 1–10).

During this phase, connective tissue/neuromotor control may be affected. Measures: thorough warm-up, stability/knee control, landing drills, and moderating fatigue-related jumping.

Yes — it extends the OvulaRing app and uses your measurement data.