Want to optimize the way you move, eat and think? It all starts with learning how to track your cycle and understanding how the timing of your period is the gateway to taking control of your body and your life. Knowing the phases of your cycle—and the information each provides—will allow you to capitalize on all that your body has to offer, from working out to proper nutrition and how to tackle real-life scenarios when you’re best equipped to handle them.
What are the different phases of the menstrual cycle?
Menstrual Phase: During menstruation, you’ll want to match your low hormone levels by taking a pause, moving gentle and eating to replenish your body.
Follicular Phase: After menstruation, you’re primed to match your hormone shift with max creativity, faster-paced movements and fresh, vibrant eats.
Ovulatory Phase: Time to amp it all up! Take advantage of your max estrogen levels during ovulation by speaking up, challenging your body and refueling properly.
Luteal Phase: In the luteal phase, get ready to lean into the progesterone high of this phase with an organized mind, shorter workouts and satisfying, nutrient-dense foods.
How long does each phase of your cycle last?
Each phase is unique to the individual, depending on the length of your period and overall cycle. Your Phase & Function plan may look a bit different from someone else’s based on your personal info. Know that no calculation or algorithm will be 100% perfect and listening to your body and using the provided guidance is always the best indicator of shifting from one phase to the next.
We've based the below timing on a 28-day cycle, but everyone's cycle is unique. Use these timeframes as a guide to keep track of your phases:
- Menstrual: 4-7 days
- Follicular: 7-10 days
- Ovulatory: 3-5 days
- Luteal: 10-14 days
How do you know when you’re in a new phase?
Your energy levels will be the biggest indicator here, so look out for subtle shifts and allow your workouts to match how you feel. Using the structure and guidance of Phase & Function will serve you in moving from one phase to the next, but soon you’ll realize that you’re simply giving your body the space and time to move with these shifts instead of fighting against them.
When your period begins at the start of your menstrual phase, you may feel more fatigue and crave slower, restorative movement. As your period ends and you move into the follicular phase, you may feel more energy rising, have a more positive outlook, and want to try new things. Next, the ovulatory phase is the height of your energy throughout the cycle, so you may feel slightly more confident, and ready to tackle a harder, sweatier, faster, and more intense workout. And finally, the luteal phase is characterized by PMS, fatigue, and mood swings—but not for long. We’ll match that decrease in energy with workouts of the same intensity.
How will tracking your cycle help you achieve personalized results?
The magic of Phase & Function is that it's tailored to your individual cycle and gives you every resource to set yourself up for success. By learning the ins and outs of your hormones, you’ll learn how powerful cycle syncing can be for your mind, body and life.
How can you start tracking your cycle?
In Phase & Function, our experts take the heavy lifting out of tracking on your own. And we do it with a science-backed algorithm that takes you from day one of one period to day one of the next. We’ll use the information that you input as day one of your last period, plus the length of your complete cycle, to create a routine tailored to your specific needs.
Ready to get in sync with your cycle and feel empowered, period? Join Phase & Function, now on demand.