# Lunia

> Lunia is a workout and period tracker for iPhone, with cycle-aware workout suggestions, free logging and optional Pro training insights.

The website provides product information, educational articles and free browser-based calculators. Calculator inputs, uploaded GPX files and generated workout images are processed locally without account creation or upload.

Period dates and cycle-phase labels are estimates, not hormone measurements. The website and app do not diagnose conditions, confirm ovulation or pregnancy, or provide contraception. Fitness and energy calculators use stated models and assumptions; they are not individual medical or nutrition advice.

Free app features include workout and period logging. Pro adds the full 180+ session library, cycle-phase training comparisons and coaching features. Availability and pricing should be checked on the product page and current App Store listing.

## Product and site navigation

- [Lunia](https://trylunia.com/): Product overview, features, pricing, privacy summary and FAQs.
- [Free tools](https://trylunia.com/tools/): Browse all cycle, walking, running and energy tools. All 42 tools are available in English, Indonesian, Malay, Japanese, German, Spanish and Korean.
- [Blog](https://trylunia.com/blog/): Educational articles about cycle tracking and training.
- [XML sitemap](https://trylunia.com/sitemap-index.xml): Current indexable page URLs. Follow this index to its child sitemap.

## Languages

- [English](https://trylunia.com/): Landing page in English.
- [English: free tools](https://trylunia.com/tools/): All 42 tools with localized forms, results and explanations.
- [Bahasa Indonesia](https://trylunia.com/id/): Landing page in Bahasa Indonesia.
- [Bahasa Indonesia: free tools](https://trylunia.com/id/tools/): All 42 tools with localized forms, results and explanations.
- [Bahasa Melayu](https://trylunia.com/my/): Landing page in Bahasa Melayu.
- [Bahasa Melayu: free tools](https://trylunia.com/my/tools/): All 42 tools with localized forms, results and explanations.
- [日本語](https://trylunia.com/ja/): Landing page in 日本語.
- [日本語: free tools](https://trylunia.com/ja/tools/): All 42 tools with localized forms, results and explanations.
- [Deutsch](https://trylunia.com/de/): Landing page in Deutsch.
- [Deutsch: free tools](https://trylunia.com/de/tools/): All 42 tools with localized forms, results and explanations.
- [Español](https://trylunia.com/es/): Landing page in Español.
- [Español: free tools](https://trylunia.com/es/tools/): All 42 tools with localized forms, results and explanations.
- [한국어](https://trylunia.com/ko/): Landing page in 한국어.
- [한국어: free tools](https://trylunia.com/ko/tools/): All 42 tools with localized forms, results and explanations.

## Cycle & fertility

- [Cycle Phase Calculator](https://trylunia.com/tools/cycle-phase-calculator/): Which phase you are in today
- [Ovulation Calculator](https://trylunia.com/tools/ovulation-calculator/): Your estimated fertile days
- [Period Calculator](https://trylunia.com/tools/period-calculator/): When your next few periods land
- [Menstrual Cycle Length Calculator](https://trylunia.com/tools/menstrual-cycle-calculator/): Measure a completed cycle from two consecutive period start dates.
- [Luteal Phase Calculator](https://trylunia.com/tools/luteal-phase-calculator/): Count the interval between an estimated ovulation date and the next period.
- [Pregnancy Test Calculator](https://trylunia.com/tools/pregnancy-test-calculator/): Find a testing date using the NHS 21-day guidance when your next period is unknown.
- [Pregnancy Due Date Calculator](https://trylunia.com/tools/pregnancy-due-date-calculator/): Estimate a due date from the first day of the last period and regular cycle length.

## Steps & walking

- [Step Distance Calculator](https://trylunia.com/tools/step-distance-calculator/): Turn a step count into kilometres or miles, or convert a distance back to steps.
- [Steps to Calories Calculator](https://trylunia.com/tools/steps-to-calories-calculator/): Estimate walking energy from your steps, height, body weight and pace.
- [Walking Calories Calculator](https://trylunia.com/tools/walking-calories-calculator/): Compare gross and active walking energy using either time or distance.
- [Treadmill Calorie Calculator](https://trylunia.com/tools/treadmill-calorie-calculator/): Estimate treadmill energy from speed, incline, duration and body weight.
- [Treadmill Incline Calculator](https://trylunia.com/tools/treadmill-incline-calculator/): Compare an uphill treadmill effort with an oxygen-cost equivalent flat pace.
- [Rucking Calorie Calculator](https://trylunia.com/tools/rucking-calorie-calculator/): Estimate the energy cost of walking with a loaded pack.
- [Steps Per Mile Calculator](https://trylunia.com/tools/steps-per-mile-calculator/): Find a height-based estimate of steps in one mile or kilometre.
- [Walking Time Calculator](https://trylunia.com/tools/walking-time-calculator/): Plan how long a walk could take at your chosen speed.
- [Daily Step Goal Calculator](https://trylunia.com/tools/daily-step-goal-calculator/): Build a manageable next step goal from your current daily average.
- [Weight Loss Walking Calculator](https://trylunia.com/tools/weight-loss-walking-calculator/): See how much walking corresponds to an active-energy comparison target.
- [Distance Equivalent Calculator](https://trylunia.com/tools/distance-equivalent-calculator/): Convert kilometres, miles, metres and yards with a walking-time reference.
- [Activity to Steps Converter](https://trylunia.com/tools/activity-to-steps-converter/): Compare another activity with the active energy of moderate walking.

## Running & training

- [One-Rep Max Calculator](https://trylunia.com/tools/one-rep-max-calculator/): Estimate your 1RM from any set
- [Heart Rate Zones Calculator](https://trylunia.com/tools/heart-rate-zone-calculator/): Your five training zones
- [Running Pace Calculator](https://trylunia.com/tools/running-pace-calculator/): Calculate pace and speed from a run, then compare a target distance.
- [Marathon Race Predictor](https://trylunia.com/tools/marathon-race-predictor/): Compare predicted 5K, 10K, half-marathon and marathon finish times.
- [Race Time Predictor](https://trylunia.com/tools/race-time-predictor/): Find your average race pace and a finish-time projection for another distance.
- [Training Pace Zones](https://trylunia.com/tools/training-pace-zones/): Explore five starting pace bands from a recent race result.
- [Pace to Speed Converter](https://trylunia.com/tools/pace-to-speed-converter/): Convert min/km, min/mile, km/h and mph in both directions.
- [Resting Heart Rate Calculator](https://trylunia.com/tools/resting-heart-rate-calculator/): Use resting and maximum heart rates to calculate heart-rate reserve bands.
- [VO₂ Max Calculator](https://trylunia.com/tools/vo2-max-calculator/): Estimate aerobic capacity with a heart-rate ratio or a 12-minute field test.
- [GPX Viewer](https://trylunia.com/tools/gpx-viewer/): Open a GPX route, explore its shape and inspect distance, elevation and timing.
- [Workout Stats Generator](https://trylunia.com/tools/strava-stats-generator/): Create a transparent PNG overlay for a Strava run or any workout photo.

## Energy & body measurements

- [Protein Calculator](https://trylunia.com/tools/protein-calculator/): A sensible daily protein target
- [BMI Calculator](https://trylunia.com/tools/bmi-calculator/): Calculate adult BMI and understand the screening category.
- [Body Fat Calculator](https://trylunia.com/tools/body-fat-calculator/): Estimate body fat from height and tape measurements using a circumference model.
- [BMR Calculator](https://trylunia.com/tools/bmr-calculator/): Compare three common resting-energy equations.
- [TDEE Calculator](https://trylunia.com/tools/tdee-calculator/): Estimate daily maintenance energy from resting needs and an activity multiplier.
- [Macro Calculator](https://trylunia.com/tools/macro-calculator/): Split an energy budget into protein, fat and carbohydrate.
- [Calorie Deficit Calculator](https://trylunia.com/tools/calorie-deficit-calculator/): Compare estimated maintenance energy with a modest chosen energy difference.
- [Weight Loss Calculator](https://trylunia.com/tools/weight-loss-calculator/): Compare a goal-weight change with a simple energy-equivalent timeline.
- [Water Intake Calculator](https://trylunia.com/tools/water-intake-calculator/): Explore a rough weight-based fluid range and put exercise needs in context.
- [Calories Burned Calculator](https://trylunia.com/tools/calories-burned-calculator/): Compare approximate energy across more than 50 activities.
- [Ideal Weight Calculator](https://trylunia.com/tools/ideal-weight-calculator/): Compare historical reference formulas with the adult BMI reference range.
- [Waist-to-Hip Ratio Calculator](https://trylunia.com/tools/waist-to-hip-ratio-calculator/): Calculate the ratio between waist and hip circumference.

## Articles

- [Zone 2 training explained: benefits, heart rate, and plan](https://trylunia.com/blog/zone-2-training/): 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.
- [Muscle soreness after workout: what it means and what to do](https://trylunia.com/blog/muscle-soreness-after-workout/): 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](https://trylunia.com/blog/core-workout-for-women/): 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](https://trylunia.com/blog/strength-training-for-women/): 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](https://trylunia.com/blog/cant-sleep-before-period/): 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](https://trylunia.com/blog/glute-workouts-what-works/): 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](https://trylunia.com/blog/how-long-is-luteal-phase/): 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](https://trylunia.com/blog/ovulation-symptoms/): 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?](https://trylunia.com/blog/working-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?](https://trylunia.com/blog/why-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](https://trylunia.com/blog/how-to-track-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](https://trylunia.com/blog/cycle-syncing-workouts-evidence/): 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?](https://trylunia.com/blog/irregular-periods-and-training/): 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](https://trylunia.com/blog/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?](https://trylunia.com/blog/does-strength-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](https://trylunia.com/blog/understanding-your-four-phases/): A plain-language guide to the menstrual, follicular, ovulatory and luteal phases, and what people most commonly notice in their training during each one.

## Policies and support

- [Privacy policy](https://trylunia.com/privacy/): Data handling, optional services and privacy rights.
- [Terms of service](https://trylunia.com/terms/): Terms for the Lunia app and website.
- [Delete account](https://trylunia.com/delete-account/): Account and deletion information where an optional account is used.
- Support: support@trylunia.com

## Optional

This file is a concise site guide, not permission to crawl private data or a guarantee of search indexing. robots.txt controls crawler access. Read the linked source pages for current details, methods and limitations.