Adapt the type and intensity of your sports training based on the phases of your menstrual cycle, prioritizing strength and HIIT during the follicular phase, then Zone 2 or light resistance training in the luteal phase.

noli's read

Biologically, fluctuations in female hormones do indeed influence metabolism and energy management throughout the month. However, a major reference meta-analysis conducted by Kirsty McNulty (2020) in the journal Sports Medicine reveals that the actual impact of these phases on overall physical performance remains minimal at the group level. Furthermore, a 2026 systematic review confirms that differences in strength or endurance between cycle phases are not significant on a daily basis. Specialists in female training, such as researcher Gillian Hatfield, also point out that with cycles naturally varying greatly from one person to another, a universal training calendar is difficult to apply. Thus, the idea that one must absolutely divide their program to optimize results is scientifically exaggerated. This approach remains, however, an excellent invitation to practice self-awareness, allowing one to adjust intensity based on personal fatigue and feelings rather than a rigid rule.

the sources

1. 1Garolla A, Torino M, Sartini B, et al. 2013
2. 2Gundersen TD, Jørgensen N, Andersson AM, et al. 2015
3. 3Blueprint Protocol (protocol.bryanjohnson.com, CC BY-NC)