Zone 2 training explained: benefits, heart rate, and plan
Learn what zone 2 training is, whether it works, how long to do it, and how to fit it into a weekly plan for running or cycling.
El diario de Lunia Notas sobre entrenar y el ciclo.
Guías claras sobre entrenamiento y ciclo menstrual, centradas en lo que realmente muestran los datos.
Estos artículos están disponibles actualmente en inglés.
Muscle soreness after workout: what it means and what to do
Learn when muscle soreness after workout is normal, when it can signal a problem, and what helps you recover without losing your training rhythm.
Core workout for women: exercises, form, and choices
Learn what a core workout for women is, how to do it well, and how to choose beginner, home, or gym moves that fit your training.
Strength training for women: how to start and progress
Learn what strength training for women looks like, how to start at home or in the gym, how to progress, and what myths you can ignore.
Can't sleep before period? Why it happens and what to track
Learn why sleep often gets worse before your period, which premenstrual changes are common, and what to track to spot your own pattern.
Glute workouts: what works and how to train them
Learn which glute workouts are worth your time, how to program them, and how to train at home or in the gym without guesswork.
How long is the luteal phase? A simple guide
Learn how long the luteal phase usually lasts, how to estimate it from ovulation and your next period, and when your pattern is worth checking.
Ovulation symptoms: signs, timing, and what's typical
Learn the common ovulation symptoms, what is normal, what is not, and how to spot your own pattern for better cycle and training tracking.
Should you work out on your period?
Yes, if you feel up to it. What usually changes during your period, what the evidence says about performance, and how to decide it session by session.
Why do workouts feel harder before your period?
The week before your period can feel heavier for real reasons. What people notice, what is actually measurable, and how to train through it without a fight.
How to work out your cycle length
Counting your cycle length takes two dates. How to do it, what counts as normal, and why that one number changes every phase estimate you will ever be shown.
Cycle syncing workouts: what the evidence says
Cycle syncing promises a plan built around your phases. Where the idea came from, what the research actually supports, and the version that genuinely works.
Irregular periods or on birth control?
Cycle apps assume a tidy 28 days. What still works if your cycle is irregular, if you are on hormonal contraception, or if your period stopped altogether.
How to start a cycle-aware training log
A simple five-minute routine for logging workouts alongside your cycle, so your own patterns can surface over a few months instead of staying guesswork.
Does strength really peak in the follicular phase?
The research on strength and the menstrual cycle is genuinely mixed. Here is what the studies say, and why your own logged data beats any general rule.
The four menstrual phases, explained simply
A plain-language guide to the menstrual, follicular, ovulatory and luteal phases, and what people most commonly notice in their training during each one.
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