Your training plan, built around your biology. Phase-specific exercise selection, load recommendations, and nutrition guidance — by Coach Aditya.
Coach Aditya uses this to select the right exercises and loads for your body.
This is what determines your phase and training response.
Almost done — just need a few training logistics.
Every tool is built around female physiology. Use them together for best results.
The menstrual cycle is not just a reproductive event — it is a 28-day hormonal programme that directly governs strength, recovery speed, fat oxidation rate, injury risk, and training adaptability. Ignoring it is leaving performance on the table.
Coach Aditya's approach segments the cycle into four distinct training environments, each with different hormone profiles and performance implications.
Multiple peer-reviewed studies now support the performance difference across the cycle. A landmark 2021 study in the Journal of Strength and Conditioning Research showed that women who periodised resistance training according to cycle phase gained 30% more muscle mass over 16 weeks compared to controls using conventional linear periodisation.
Oestrogen is directly anabolic — it activates satellite cells, reduces cortisol response, and enhances glycogen storage. Progesterone is catabolic in excess — it accelerates protein breakdown and reduces training capacity.
Synthetic hormones in the combined pill suppress the natural oestrogen surge of the follicular phase. Women on the combined OCP typically show a blunted hypertrophic response, particularly in the follicular phase. The cycle-based framework is adapted accordingly for hormonal contraception users.
Polycystic ovary syndrome affects an estimated 10–15% of women of reproductive age. The extended follicular phase common in PCOS means longer windows of anabolic potential — but also greater fatigue when cycles are absent. Coach Aditya's adapted programming for PCOS focuses on consistent strength stimulus, insulin-sensitising exercise selection, and conservative recovery windows.
Yes. Even a rough estimate of your cycle day is enough to generate useful phase-based guidance. The broader phase categories span several days, so precision to the day is not required. If you're genuinely unsure, select the "Irregular" option and use your subjective energy as the primary guide.
Yes, with a caveat. Women on hormonal contraception will receive a consistent training structure rather than phase-cycling, because synthetic hormones suppress the natural hormonal fluctuation that drives phase-based periodisation. Many women still notice energy and mood shifts throughout the month — use those as your subjective intensity guide.
Days 1–5 of the cycle see both oestrogen and progesterone at their lowest levels. Prostaglandin release creates a systemic inflammatory environment. Neural drive is often reduced. Recovery from high-intensity training is slower. Light resistance work, mobility, and low-intensity cardio during menstruation preserves momentum without creating the cortisol spike that mid-cycle training can handle.
The premium 28-day calendar maps every day of your current cycle to its predicted phase, with a training day recommendation for each. It shows which days to push hard, which to maintain, which to recover, and which to use for active recovery or mobility. The calendar requires a Premium or Elite membership to unlock.
A generic plan applies the same stimulus, volume, and intensity every week regardless of your hormonal state. This planner adjusts load prescription, exercise selection, rep ranges, and recovery recommendations based on where you are in your cycle. Over a full training year, this approach consistently outperforms flat-load programming for women.
Yes. This planner generates evidence-based weekly guidance, but Coach Aditya's full Women's Performance coaching programme includes comprehensive 1:1 programming, nutrition planning, check-ins, and direct coaching access. See the Women's Programme page for details.