Cycle and sport: training in tune with your body

Are you wondering how your cycle affects your athletic performance? You're not alone – many women notice that their cycle and their performance in sport are directly connected. Maybe you've already noticed that your energy, strength and endurance fluctuate over the course of the month. But instead of fighting it, you can train with your cycle and adapt your training plan accordingly. Find out what effects each cycle phase has on your training, which workouts are ideal when, and how you can train during your period despite discomfort.

Making use of the phases of the female cycle in sport

The female cycle is controlled by the hormones oestrogen and progesterone. These influence both your mood and your performance. Your cycle, which influences your training, is divided into four phases:

Menstrual phase (days 1–5): training during your period

During your period, your oestrogen and progesterone levels drop, which can lead to tiredness, cramps or headaches. That doesn't mean you have to give up sport, though!

Light endurance training such as walking or cycling can even help release tension. Gentle yoga, Pilates or stretching can also boost circulation and ease period pain. With the right period products, you can even go swimming.

Always listen closely to your body – if you feel drained, reduce the intensity or treat yourself to a break. Warmth can ease your period cramps, while drinking enough fluids helps prevent circulation problems. If you feel unsure during your period, you should buy period underwear and stay completely dry while you exercise.

Follicular phase (days 6–14): your body hits peak form

In this phase your oestrogen level rises, which has a positive effect on energy, strength and recovery. Now is the perfect time in your cycle for intense exercise!

HIIT, intense strength training or endurance sessions such as running or cycling are especially effective in this phase of your cycle. Oestrogen even supports muscle building and improves oxygen supply, so your body recovers faster than in other phases of your cycle.

Ovulation phase (days 14–16): maximum performance, but be careful!

Around ovulation, your strength and speed reach their peak. However, the risk of injury, especially knee and ligament injuries, can also increase.

Maximum strength training, sprint and interval training or team sports like football or basketball are particularly worthwhile in this phase of your cycle. Make sure you warm up well and pay attention to clean technique, though. Abrupt changes of direction or jumps with unstable landings in particular can increase the risk of injury.

Luteal phase (days 17–28): energy drops, adjustment is needed

In the second half of your cycle your progesterone level rises while your oestrogen level falls again. This phase can bring water retention, tiredness and an elevated resting heart rate. Exercise in this phase of your cycle often feels more strenuous than in other phases.

In the luteal phase, moderate strength training with a focus on technique, endurance sport at reduced intensity or relaxing sessions such as yoga or Pilates are ideal.

Your diet also plays an important role now. Try to include magnesium-rich foods such as nuts and bananas in your diet. These help against cramps, while a protein-rich diet supports recovery.

Sport and your cycle: how to train optimally

Every body responds to the cycle individually. Some women feel fit even during their period, others struggle with discomfort. Be sure to adapt your training flexibly to your body.

• Observe your cycle: Cycle tracking can help you recognise patterns and optimise your training plan. There are numerous apps as well as simple cycle diaries that let you observe when you feel at your most capable.

• Rest phases: Make sure you get enough recovery, especially in the luteal phase, when your body needs more rest. Sleep, breaks and a nutrient-rich diet can help minimise performance dips.

• Hydration: Your fluid needs can fluctuate during your cycle. So always drink enough water and give your body important electrolytes.

Learn to train with your cycle instead of fighting against it. By adapting your training to your cycle, you can increase your performance in the long term and feel good in every phase.

Training with the female cycle: what do science and female athletes say?

Studies show that cycle-based training can improve performance and reduce the risk of injury. Professional female athletes are already making targeted use of the findings on cycle and sport.

According to a study by the German Sport University Cologne, women benefit from adapting their training to their hormonal balance. The experiences of athletes show this too: if you engage with your cycle and sport, you can train more effectively and feel good in every phase. Feeling good is also helped when you buy intimate care that keeps you feeling fresh at all times.

Managing sport throughout your cycle

Paying attention to the female cycle in sport influences your strength, endurance and recovery. Instead of getting annoyed about fluctuations in performance, you can adapt your training specifically to your cycle. During menstruation, gentle movement such as yoga or light cardio helps against cramps. You can also buy a body oil and massage your lower abdomen to ease your cramps. The follicular phase is ideal for intense workouts, while peak performance is possible in the ovulation phase. In the luteal phase, moderate training with a focus on recovery can be worthwhile.

As you can see, sport and your cycle don't have to be mutually exclusive – quite the opposite! If you learn to exercise with your cycle, you can increase your performance in the long term and feel good in every phase.