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Cycle sync planner

Map your current cycle into practical focus, training, and nutrition suggestions for each phase.

Create a free account to save your results, track progress over time, and unlock guide-connected features.

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Cycle personalisation

Last 3 cycles average 28 days. Range: 28-28 days.

Where am I today?

Day 1 of Menstrual

Cycle coach

66/100
Phase readiness
0 days
Symptom load

No major cycle planning flags detected.

1. Use a maintenance week and protect recovery before increasing load.

2. Use 2 low-intensity sessions and prioritise recovery.

3. Cycle length data is stable enough for planning.

Personalised tips

Training load

Use 2 low-intensity sessions and prioritise recovery.

Menstrual

May 24 - May 28

Low

Focus

Deload / Review metrics / Protect sleep

Exercise

Gentle walks / Restorative yoga

Nutrition

Iron-rich meals / Warm, mineral-rich foods

Follicular

May 29 - Jun 5

Building

Focus

Skill building / Progressive training / Plan launches

Exercise

Strength training / Tempo runs or circuits

Nutrition

Lean protein / Fresh greens and fermented foods

Ovulatory

Jun 6 - Jun 8

Peak

Focus

High output / Hard conversations / Peak lifts

Exercise

Heavy lifts / Intervals or power sessions

Nutrition

Hydrating foods / Antioxidant-rich fruit

Luteal

Jun 9 - Jun 20

Declining

Focus

Finish work / Quality control / Reduce friction

Exercise

Pilates or steady strength / Zone 2 cardio

Nutrition

Magnesium-rich foods / Complex carbohydrates

7-day phase planner

Generated for your current Menstrual phase.

Day 1

Work: Deload

Training: Recovery walk or mobility

Nutrition: Iron

Social: low pressure and restorative

Rest: Earlier night

Day 2

Work: Review metrics

Training: Recovery walk or mobility

Nutrition: Magnesium

Social: low pressure and restorative

Rest: Earlier night

Day 3

Work: Protect sleep

Training: Recovery walk or mobility

Nutrition: Omega-3 fats

Social: low pressure and restorative

Rest: Earlier night

Day 4

Work: Deload

Training: Recovery walk or mobility

Nutrition: Iron

Social: low pressure and restorative

Rest: Earlier night

Day 5

Work: Review metrics

Training: Recovery walk or mobility

Nutrition: Magnesium

Social: low pressure and restorative

Rest: Earlier night

Day 6

Work: Protect sleep

Training: Recovery walk or mobility

Nutrition: Omega-3 fats

Social: low pressure and restorative

Rest: Earlier night

Day 7

Work: Deload

Training: Recovery walk or mobility

Nutrition: Iron

Social: low pressure and restorative

Rest: Earlier night

Nutrition focus

Prioritise: Iron, Magnesium, Omega-3 fats

Foods: lentils, red meat or tofu, dark chocolate, leafy greens

Reduce: high-intensity fasting and inflammatory ultra-processed foods

Beef or lentil chilli

Salmon with greens

Oats with cacao and berries

Symptom tracker

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D28

Phase history

Lowest energy phase: Menstrual

Save this cycle to begin comparing phase energy over time.

How to use the cycle sync planner

Use the planner to map your cycle phases against work, training, and nutrition decisions. That makes it easier to see which phase needs more output and which phase needs more recovery.

The value is in matching demands to context. If you keep asking for the same level of output in every phase, the planner will show where friction builds up.

This tool is best used as a guide for adjustment, not as a rigid rule set. It helps you plan around your own recurring patterns instead of guessing week to week.