Premenopausal women should synchronize their training intensity with their menstrual cycle: HIIT and heavy strength training during the follicular phase, and Zone 2 cardio or low-intensity activities during the luteal phase.

noli's read

This approach is based on hormonal fluctuations in estrogen and progesterone, which influence body temperature, energy substrate utilization, and recovery. Meta-analyses (e.g., McNulty et al., Sports Medicine) indicate that while physical performance remains relatively stable across the entire cycle for the majority of women, some may experience increased fatigue or metabolic variations during the luteal phase, making high-intensity efforts more strenuous. The concept of favoring moderate intensities (Zone 2) during this phase can therefore promote better management of recovery and physiological stress. However, it is an exaggeration to present this as a strict universal rule, as hormonal response and perceived exertion are highly individual. Current research supports personalized adaptation rather than a rigid dogma, emphasizing that listening to one's body takes precedence over strict cycle tracking to optimize long-term performance.

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)