A COMPLETE GUIDE TO CYCLE SYNCING YOUR WORKOUTS

Have you ever crushed your workout one week and then barely had the energy to warm up the next? You’re not alone. Your menstrual cycle plays a huge role in how your body performs, recovers and feels. That’s where cycle syncing workouts come in.

This method helps you align your workouts to the natural hormonal shifts that happen throughout the month. The result? Less burnout, more energy and workouts that actually work with your body instead of against it.

Let’s break it all down so you can feel stronger, more consistent and more connected to your fitness routine every week—no apps required.

WHAT IS CYCLE SYNCING AND WHY DOES IT WORK

Cycle syncing means aligning your training with the hormonal changes throughout your cycle.

• It helps reduce fatigue and improve consistency
• It promotes recovery, hormonal balance and self-awareness
• It’s a science-backed way to personalize your workouts around how your body naturally moves through the month

THE BENEFITS OF CYCLE SYNCING WORKOUTS

• Boosts workout efficiency without overtraining
• Helps manage hormonal fluctuations and mood shifts
• Improves recovery and energy levels week to week
• Encourages consistency through a flexible structure
• Strengthens your mind-body connection

HOW TO SYNC YOUR WORKOUTS WITH YOUR CYCLE

Menstrual Phase (Days 1–5)

• Focus on rest, gentle movement and skip intense workouts
• Great time for walking, stretching or restorative yoga
• Let your body guide you—lower energy is normal

Follicular Phase (Days 6–13)

• Energy climbs—add in strength, cardio or a new G-Fit session
• Try moderate resistance and explore new routines
• This is your window for creativity and progress

Ovulatory Phase (Days 14–16)

• Peak energy makes this phase ideal for intense training
• Schedule your PRs, HIIT or team workouts
• Keep sessions short but powerful to avoid burnout

Luteal Phase (Days 17–28)

• Ease into slower, strength-based or mobility work
• Balance and core sessions are great here
• Use this time to listen inward and support recovery

A NO-DOWNLOAD CYCLE SYNCING WORKOUT PLAN

This simple structure helps guide your training throughout the month.

• Menstrual Phase: rest, walk or do mobility work
• Follicular Phase: 2–3 strength workouts, 1–2 cardio sessions
• Ovulatory Phase: 2 high-intensity workouts, 1 G-Fit session
• Luteal Phase: 2 core or strength days, 1 recovery-focused workout

It’s flexible enough to adapt but structured enough to keep you consistent.

TIPS FOR GETTING STARTED

• Use a cycle tracking app or calendar to get started
• Adjust just one or two workouts each week to ease in.
• Stay tuned to your body’s signals—not just your schedule
• No two cycles are the same, and that’s okay
• For help creating a personalized approach, talk to a Personal Trainer at EōS

STILL WONDERING IF IT’S WORTH IT?

Even if you only implement a few of these changes, you’ll likely notice:

• Better recovery and performance
• More consistent energy
• Less stress and guilt around missed workouts
• A deeper connection with your body and your fitness goals

READY TO OPTIMIZE EVERY PHASE? START WITH A COMPLIMENTARY WELCOME WORKOUT

Getting started doesn’t have to be complicated. With the Complimentary Welcome Workout at EōS Fitness, you can work one-on-one with a Personal Trainer to design a routine that flows with your life—and your cycle.

From G-Fit sessions to recovery tools, you’ll have access to the best gym amenities to support you every week.