Sync your workouts with your cycle

If you’ve ever noticed that your energy, mood, or workouts feel different depending on the time of the month, you’re not alone! Our bodies go through natural cycles that impact how we feel and perform.

That’s where cycle syncing comes in.

What is cycle syncing? 

Cycle syncing involves adjusting your workouts, nutrition, and lifestyle based on the phases of your menstrual cycle. The idea is that your mood, energy, appetite, and physical strength fluctuate throughout the cycle, making certain types of exercise or activities more effective at different times. It's a holistic approach to align with your body’s natural hormonal shifts, improving performance and well-being across the month.

What are the benefits of cycle syncing?  

The primary benefit of cycle syncing is that it helps you understand and tune into the natural changes in your body throughout the month. Some other potential benefits include:

• Reduced PMS symptoms  

• Less period pain  

• Enhanced workout efficiency  

• Lower risk of injury  

• Support for fertility  

• Improved mood, sleep, and productivity  

• A greater sense of balance  

What are the four phases of my menstrual cycle?  

• Menstruation (day 1 to 5)

During this phase, the uterine lining sheds, leading to bleeding. Typically lasting around five days, you may feel especially tired as both oestrogen and progesterone levels are low.

• Follicular phase (day 5 to 14)

This phase is when one of the developing eggs matures. You’ll notice an energy boost as oestrogen levels rise, leaving you feeling more positive and motivated.

• Ovulation (day 14 to 15)  

Ovulation marks the release of the mature egg, and during this phase, energy and libido peak. Ovulation itself lasts only 12 to 24 hours but generally occurs mid-cycle.

• Luteal phase (day 15 to 28) 

If fertilisation doesn’t occur, PMS symptoms like fatigue, mood swings, and bloating may appear as your body prepares for menstruation. Energy levels typically decline as the cycle resets.

How can I track my menstrual phase?  

We suggest tracking your period using an app to pinpoint where you are in your cycle. Regular cycle tracking allows you to estimate your ovulation window and other phases accurately. You can also use a basal thermometer or ovulation test kit to monitor key indicators like basal body temperature, which rises after ovulation.

Typically, in a 28-day cycle, ovulation happens around day 14. The follicular phase spans from the end of your period until ovulation, while the luteal phase begins after ovulation and lasts until your next period. For those with irregular or shorter/longer cycles, adjusting the timing of ovulation can give you a more personalised estimate.

Does cycle syncing apply if I'm on birth control?  

Aligning your exercise and lifestyle with how you feel can still be beneficial, even if you’re on birth control or don’t have a regular cycle. The key is to stay attuned to your body’s cues to avoid overexertion and to work in harmony with your current phase of life.

What should I do next?

Download Cloud Nine Collective, sign up or log in, then head over to your Profile > All Workout Guides > Cycle Syncing. You're all set! Our cycle syncing guide tailors workouts based on your cycle phase, maximising energy and ensuring rest when needed. It's personalised for you (after answering a series of questions) so you never have to worry about which workout to do each day!