How to Develop Cycle-Syncing Workouts for Women Athletes
Author: Jana Hubel
Research shows that each phase of the menstrual cycle may affect a women athlete’s performance, but developing cycle-syncing workouts can help.
Research shows that each phase may affect a women athlete’s performance, but developing cycle-syncing workouts can help improve sports performance.
During the menses stage (when you have your period), estrogen and progesterone are exceptionally low. They start to rise in the follicular stage, which prepares your body for ovulation.
In the luteal stage, which follows ovulation, both hormones are high, but oestrogen has its peak in the late follicular phase. They then drop sharply in the pre-menses stage, which signals the end of the cycle.
Each Menstrual Cycle Phase Affects a Woman's Body Differently
These hormonal fluctuations have an impact on your exercise performance and preferences. Some studies suggest that you can tailor your workouts to match your cycle stages, and benefit from the hormonal changes.
For example, the luteal stage might be ideal for strength training — resistance is key here. So, less intervals etc., and more strength training with moderate weights, endurance runs, stability, co-coordination, etc. This is because both estrogen and progesterone can enhance your muscle growth and endurance. You might also burn more calories and eat more during this stage, as well as experience a small weight loss.
Do Women Athletes Have More Stamina During Follicular Stage?
The follicular stage may offer some advantages for strength training. You might also have more stamina and endurance during this stage, as estrogen boosts your blood flow and oxygen delivery.
However, when estrogen and progesterone are very low during your period (menses stage), you might not see much progress in your muscle development. You might also feel more tired and drained, due to the hormonal dip and the blood loss. This might be a good time to take it easy and focus on low-intensity exercises and recovery.
Since hormones are low, one is also primed for HIIT workouts, but it’s very dependent on how you feel/what symptoms you have. For example, if you have pain, recovery sessions, such as yoga, are good.
Developing Cycle-Syncing Workouts
Cycle-syncing workouts can be safe and effective if you are consistent with them. You need to track your cycle carefully to know which stage you are at. You also need to schedule your workouts, accordingly, depending on the type of exercise you want to do.
At KINEXON Sports, we’ve teamed up with AWS to change the status quo when it comes to women’s sports.
We collaborate with women’s teams and request them to identify specific needs for creating player monitoring and sports data analysis tools that enable customized training programs for women athletes. This includes the use of daily planners. It’s a monitoring tool that coaches can use to set goals and help to plan training and build groups to create cycle-oriented workouts.
But the menstrual cycle is just one of the many factors we consider, so we can help players and teams perform at their best, in addition to:
- Injury Risk
- Player Performance
- Wellbeing
Our main objective is to empower women in sports to reach new performance levels through daily planning, sports data, and analytics.
This may seem complicated, but these special and rare insights can be obtained in five simple steps. To learn more about developing cycle-syncing workouts for your team, download our guide by clicking the link below.
More stories
Revolutionizing Youth Football: Red Bull Wings Cup Meets KINEXON Sports
What if youth football wasn’t just about the score — but about the players who shape the game? That’s the bold vision behind Wings Cup 2025, hosted by RB Leipzig, and why KINEXON Sports proudly partnered with this first-of-its-kind event. From April 22 – 24, 2025, the tournament became the world’s first global youth football competition to feature live player and ball tracking — marking a new era in data-driven player development.
Optimizing Offseason: How Ragin’ Cajuns Prep for the Season
The Ragin’ Cajuns football performance staff enters the heart of the offseason following spring camp, facing player performance and conditioning challenges common to other American Football programs nationwide. Their approach: optimized practice schedules designed to help players reach performance goals, backed by data.
Trust, Autonomy, and the Art of Performance Management in the WNBA
In the high-performance landscape of professional basketball, the pursuit of championships is a given. Yet, true impact often stems from a deeper purpose — one that prioritizes sustained athlete development, both physically and mentally. This perspective underscores a broader definition of success: positively influencing performance on a day-to-day basis, beyond wins and losses.
From Court to Code: The Analytics Behind Athletic Success
In the high-stakes world of competitive basketball, small margins make the difference between winning and losing. This is where optimization becomes the cornerstone of athletic performance. The focus is not just on finding a magic formula, but on creating the conditions for athletes to consistently operate at their best.
Increasing Shooting Efficiency With Data-Informed Insights
As basketball training evolves, teams are embracing data-informed insights to augment shooting efficiency. With every shot carrying potential season-changing weight in competition, refining practice intensity and replicating in-game pressure are key to gaining a competitive edge.
Maximizing Performance During March Madness: Key Strategies & Load Metrics for Coaches
March Madness is one of the most intense and physically demanding periods in collegiate basketball. The congested schedule, high-pressure stakes, and minimal time for recovery require an evidence-based approach to reach and maintain peak performance while mitigating injury risk throughout the tournament.
Optimizing Performance and Reducing Injuries in Professional Basketball
The landscape of professional basketball is evolving rapidly, with teams placing a greater emphasis on performance optimization and injury prevention. In a highly competitive environment like the EuroLeague, where the ultimate goal is to win games and championships, maintaining peak player performance while minimizing injuries is a fundamental challenge.
The Perfect Training Week: How KINEXON Sports Supports Smarter Coaching Decisions
Every coach knows the feeling – standing on the sidelines before a game, confident that the team is fully prepared. The training week went well, the players were engaged, and everything felt right. And when the final whistle confirms the win, the inevitable question arises:
What made this week so effective? How can we replicate it?
How Texas A&M Women’s Basketball Used Data to Prevent Knee Injuries
Knee injuries are a major concern in women’s basketball, with ACL injuries accounting for a significant portion of these issues. Managing player workload is key to injury prevention, but achieving the right balance between training and recovery is challenging. The Texas A&M Women’s Basketball team faced this dilemma and turned to a data-driven approach to optimize player health and performance.
KINEXON Tracking Technologies Earn Top Marks in FIFA EPTS Performance Tests
When it comes to tracking technology in sports, precision is everything. And once again, KINEXON has proven why it’s a leader in the field. Our cutting-edge KINEXON PERFORM GPS Elite, GPS Pro, and LPS tracking systems recently underwent FIFA’s 2024 Electronic Performance and Tracking System (EPTS) performance tests — and the results were nothing short of outstanding.
Transforming Sports in 2025: Insights from KINEXON Sports for Coaches, Fans, and Referees
As sports technology evolves, 2025 promises to be a landmark year with KINEXON Sports at the forefront. Renowned for its innovations in real-time tracking and analytics, KINEXON Sports is revolutionizing the way athletes, coaches, fans, and referees experience the game.
From delivering game-changing insights to enhancing fan engagement and officiating precision, here’s what to expect from KINEXON Sports in 2025.
How Jump Count Analytics Drive Arizona State Volleyball’s Training and Match Success
Adjusting practice schedules is a fine line for coaches to walk to maximize player performance. Arizona State’s Jake Garrity, the Assistant Head Coach of Sports Performance/Sports Science for women’s volleyball, focuses on live jump count performance analytics to lay the foundation for when the coaching staff adjusts practice intensity.
5 Facts That (Probably) Nobody Knew About KINEXON Sports Teams
Ten years ago, KINEXON Sports embarked on a journey to revolutionize the game. What began as a bold idea in Munich’s iconic Allianz Arena has evolved into a global success story, empowering over 500 elite sports teams worldwide.
As we reflect on this incredible decade, here are five surprising facts about KINEXON Sports that showcase how far we’ve come — and where we’re headed next.
Influence of the Menstrual Cycle in Team Sports – What Sports Need Now
Professionalization also brings with it more performance, more strain, and more pressure. For female athletes, this still means an increased risk of injury. The reason: individualized training and workload management must take the hormonal cycle into account. Studies on this are accumulating, but a challenge remains.
Inside Stony Brook Athletics: The Benefits of a Multi-Sport Data Analytics Provider
Stony Brook University, known for research excellence, has upgraded its athlete performance monitoring and player safety efforts with KINEXON technology. We spoke with George Greene (Senior Associate Athletic Director of High Performance) and his team about their work to optimize training and enhance sports performance insights.