7 tools built around female physiology, cycle training, PCOS, postpartum recovery, menopause, and cycle-based nutrition. Start with the Cycle Planner for training, or jump straight to the tool for your specific life stage.
Generic fitness programming assumes a flat hormonal baseline that doesn't reflect how female physiology actually works. Strength output, recovery speed, fat oxidation, and injury risk all shift measurably across the menstrual cycle, and life stages like PCOS, postpartum, and menopause each carry their own distinct physiological demands. Training and nutrition that ignore this are leaving real performance and safety on the table.
These 7 tools are built around that reality instead of around it. The Cycle Planner adjusts training volume and intensity to your cycle phase. The PCOS Protocol, Postpartum Planner, and Menopause Adapter each target the specific physiology of that life stage. The Hormone Tracker, Female Nutrition, and Progress Reframer support all of the above by surfacing patterns scale weight and generic tracking miss.
Every engine built around female physiology, not a generic template.
Adjust training volume, intensity, and exercise selection to your exact menstrual cycle day using phase-specific periodisation proven to shift strength output 8–15%. Backed by follicular and luteal phase physiology research. Works for cycles 21–35 days and irregular patterns common in PCOS and perimenopause.
Cycle Science Try It FreeBuild a training and nutrition plan targeting insulin sensitivity, androgen balance, and body composition simultaneously for women with polycystic ovary syndrome. Resistance training prescription follows MEV/MAV landmarks to lower fasting insulin without over-stressing the HPA axis. Covers lean PCOS, adrenal PCOS, and post-pill PCOS.
PCOS & Insulin Try It FreeReturn to training safely after childbirth with a phased programme that respects pelvic floor recovery timelines, diastasis recti healing, and postpartum hormonal shifts. Load progression follows ACWR principles starting from 4 weeks postpartum for vaginal birth and 8 weeks for caesarean. Covers breastfeeding nutrition adjustments.
Postpartum Recovery Try It FreeCounter perimenopause and menopause-related bone density loss, muscle atrophy, and visceral fat accumulation with progressive resistance training grounded in oestrogen-deficit physiology. Prioritises compound movements for bone remodelling while managing joint inflammation and hot-flush-related sleep disruption. Calibrated for women 40–65, including those on HRT.
Perimenopause & Bone Try It FreeLog daily energy, mood, sleep quality, and recovery scores to surface your personal hormonal rhythm across 60–90 day windows. Correlates symptom clusters with cycle phase to link cortisol, oestrogen, and progesterone fluctuations to training performance. Designed for subclinical hormonal imbalance, thyroid conditions, or stress-related cycle disruption.
Hormonal Health Try It FreeSet cycle-phase specific calorie, protein, iron, and micronutrient targets that shift with oestrogen and progesterone levels across follicular, ovulatory, and luteal phases. Iron and folate recommendations calibrated for South Asian, Middle Eastern, and vegetarian dietary patterns. Addresses low energy availability and RED-S in active women.
Cycle Nutrition Try It FreeMeasure training progress through performance, strength, and functional markers rather than scale weight, which fluctuates 1–4 kg across the menstrual cycle from fluid retention and glycogen shifts. Tracks lift PRs, endurance benchmarks, body measurements, and energy scores across 8–12 week blocks to surface genuine adaptation.
Progress Metrics Try It FreeStart with the Cycle Planner if your primary goal is training performance, it adjusts volume and intensity to your cycle phase and feeds into every other tool. If you have PCOS, start with the PCOS Protocol instead. Postpartum and menopause have their own dedicated starting tools for those specific life stages.
No. A rough estimate of your cycle day or phase is enough for useful guidance. If you're on hormonal contraception, cycle-phase tools give you a consistent structure instead of phase-cycling, since the pill suppresses natural hormonal fluctuation.
Yes, all 7 tools are free to use with no account required for a single result. Full personalisation and week-by-week plan updates require a free account; premium plans unlock the complete 28-day cycle calendar and AI coaching notes.