Training through your Menstrual Cycle

Training through your menstrual cycle can feel like a bit of a minefield.

Yes, there’s plenty of science out there that gives you a rough framework. But the truth is, every woman’s cycle is different — and even your own symptoms can vary wildly month to month. That’s why one of the best things you can do is track how you feel and work out what works for you.

That said, the science does give us a general guide — and it can be a really helpful starting point, especially when it comes to knowing when to push on and when to ease off.

Here’s a quick overview of how your cycle is typically broken down — and what types of training might work best in each phase.

Phase 1: Days 1–7 (Early Menstruation)

What’s happening: Hormone levels (oestrogen and progesterone) are at their lowest.
How you might feel: Fatigue, cramps, low energy — or completely fine.
What works well:

• Easy running
• Low-intensity cardio
• Gentle strength training
• Listening to your body is key here
  What to watch for: Don’t force a hard session if energy is low — it’s OK to adapt.

Phase 2: Days 8–14 (Follicular Phase)

What’s happening: Oestrogen rises, progesterone remains low.
How you might feel: Energy, strength, and mood start to improve.
What works well:

• Tempo runs
• Strength training and power work
• Interval sessions
  What to watch for: Great time for pushing harder — recovery is often quicker here too.

Phase 3: Days 15–21 (Ovulation and Early Luteal Phase)

What’s happening: Oestrogen peaks, and progesterone starts to rise.
How you might feel: Still fairly strong, but some may feel slightly bloated or warmer.
What works well:

• Threshold running
• Long steady runs
• Continued strength work
  What to watch for: Hydration is more important now — and your core temperature might rise.

Phase 4: Days 22–28 (Late Luteal Phase / PMS)

What’s happening: Progesterone is high, and energy often dips.
How you might feel: Irritable, bloated, tired, heavy-legged.
What works well:

• Mobility work
• Low-impact cross training
• Easy recovery runs
  What to watch for: This is the trickiest phase — be kind to yourself, and adjust training expectations if needed.

A Note on the Contraceptive Pill

If you’re on the pill, your hormone levels stay more stable throughout the month — so you might not notice big shifts in performance or energy. But tracking how you feel still matters. You may still notice fluctuations, especially in how you recover, sleep, or tolerate heat.

In summary

There’s no single right way to train through your cycle — and no coach, app, or guide can tell you exactly what to do on any given day. But knowing roughly what’s going on hormonally gives you permission to adapt, rather than forcing sessions that don’t feel right.

So what can you do?

• Track your cycle (apps like FitrWoman or even just a note on your phone)
• Notice patterns in how you feel and perform across the month
• Plan ahead if you know certain phases tend to be tougher
• Be flexible — training isn’t linear, and that’s OK