JourneylegendsBlog

A robust correlation exists between the female hormonal cycle and exercise—yet this connection remains underexplored and underdiscussed by many. To optimize performance and exert maximal effort, understanding your body’s physiological state and needs across each cycle phase is critical, as the cycle directly influences mood, energy, and training capacity.

Encouragingly, the Daily Athlete Score (DAS) offers actionable insights into cyclical variations in physical performance. Heightened energy and workout motivation often align with the pre-ovulatory phase. Conversely, fatigue, lethargy, and reduced motivation typically correspond to elevating progesterone levels. Given these dynamics, monthly fluctuations in DAS are entirely expected. Importantly, the DAS is not designed to pursue a perfect score daily.

The DAS Framework and Cyclical Influences

The DAS provides a real-time assessment of overall fitness, grounded in five core metrics: consistency, strength, stamina, skill, and speed. The menstrual cycle exerts a notable impact on muscle function—particularly strength and power output—and other factors that influence DAS. Below is a breakdown of how cycle phases may shape your score:

Stamina

Menstruation and the luteal phase often bring fatigue, reduced energy, and diminished endurance, directly impairing stamina and aerobic capacity. Workout motivation typically peaks during ovulation (Weeks 2–3 of the cycle) and declines in the luteal phase.

Strength

Cyclical variations in muscle soreness, recovery kinetics, and maximal strength influence overall strength and power output. While individual responses vary, peak power output frequently rises during ovulation.

Speed

Elevated body temperature in the luteal phase can enhance performance in short-duration, speed- and power-dependent activities by improving muscle activation and blood flow. However, concurrent changes in reaction time, coordination, and agility may negatively impact speed and indirectly affect strength-related metrics.

Skill

The luteal phase may additionally impair cognitive and motor skills—including reaction time, coordination, and accuracy—which are essential for maintaining exercise form. While this can lower DAS, transient declines in technique are physiologically normal and not a cause for concern.

Holistic Considerations: Consistency and Bodily Awareness

Collectively, the menstrual cycle impacts multiple physiological systems, many of which influence DAS metrics—including consistency, particularly for individuals with dysmenorrhea or endometriosis. Awareness of these effects, paired with bodily awareness, allows for tailored adjustments to training intensity (supported by the app’s adaptive session feature for Coach days) or incorporation of stretching. Prioritizing rest and stretching should not be deterred by DAS; the tool is designed to enhance understanding of bodily output, not to enforce relentless pursuit of personal bests.

Key Takeaways for Long-Term Success

While comparing how individual cycles impact performance can be insightful, comparison should not diminish enjoyment. Focus on your unique physiology, journey, and engagement with the process. Over time, identifying deviations from your baseline response can be valuable, but the DAS should not be a source of discouragement.

Consistency is the paramount metric—ultimately, it drives long-term progress. Align training with your cycle to prioritize what feels sustainable, and on days when a Coach session feels overwhelming, opt for low-intensity movement to maintain consistency and foster a lifelong fitness habit.

Fitness is a marathon, not a sprint—every effort matters.