How menstruation works

Coach or athlete, the first 14 days of the menstrual cycle — as well as the very first days of the ovulation phase — are an ideal period for training. Especially during the second week of the cycle, where coaches have observed a rise in performance. 

Week 1

In the first week of this phase — also called the ‘early follicular’ or ‘low hormone’ phase — the progesterone hormone is low; whereas, estrogen levels slowly increase. 

Week 2

During the second week, until day 16 — approximately, in the middle of the ovulation period — estrogens are rising exponentially; in contrast to progesterone, that stays low. 

All in all, this is the best period for a woman to increase their endurance training load, and give it their best!

Week 3

The luteal phase is the high-hormone phase of the menstrual cycle; where both estrogen and progesterone levels increase. 

In this phase, the body is not primed for high-intensity training. Also, the body mass may be higher — due to fluid retention; and that will negatively affect the performance, as well as the economy of movement — or running economy. 

Using menstruation-based features

Step 1: Go to your profile page 

Step 2: Select the day your menstrual cycle started

NOTE: You must select the day your menstrual cycle started, as it occurs, for each month of your training plan

Step 3: Inform your coach (optional)

If you wish, you can opt to inform your coach — if you have one — of your menstrual cycle, to give them the opportunity to work your training plan around any pertinent difficulties. To so just tick the “Available to coach”

NOTE: Color lines will represented on your calendar, depending on the hormonal alteration

Understanding the color coding for your menstrual cycle on your calendar

Day 1 - 7 : 

Normal training (grayed female sign & checkmark) 

Day 7-15: 

You can schedule high intensity and high load training sessions (grayed female sign & double checkmark)

Day 16 - 23: 

We suggest low intensity and low volume training (red female sign & exclamation mark)

Day 24- 28: 

Normal training (grayed female sign & checkmark)