28-Day Cardio Plan Based on Your Menstrual Cycle
🏃🏽♀️Aligning your workouts with your cycle is key to sustained energy and avoiding burnout. This plan focuses on rest and low-impact movement when hormones are low (Menstrual/Luteal) and reserves peak intensity for when energy is highest (Follicular/Ovulatory).
PHASE 1: Menstrual (Rest & Restore) – Days 1–5
Your energy is lowest, and your body is focused on shedding the uterine lining. Prioritize rest, hydration, and gentle, low-impact movement to support circulation without draining your resources.
Focus: Low Impact and Restorative Movement. Keep your heart rate at a conversational pace.
| Day | Intensity Level / Focus | Cardio Activity / Duration |
|---|---|---|
| 1 | Rest Day (Essential) | Complete rest. Prioritize sleep and gentle stretching. |
| 2 | Restorative Flow | Restorative Yoga or Yin Yoga (30 minutes). Focus on hip openers. |
| 3 | Gentle Circulation | Slow, easy Walk outdoors (20–30 minutes). Focus on breathing. |
| 4 | Light Mobility | Foam Rolling and Light Stretching (20 minutes). Low heart rate. |
| 5 | Low-Impact Ease | Casual Swim or Gentle Cycling (30 minutes). Maintain a conversational pace. |
PHASE 2: Follicular (Build & Endure) – Days 6–10
Estrogen is steadily rising, boosting your energy and endurance. This 5-day window is a transition, perfect for introducing steady-state cardio and building endurance as you approach your peak.
Focus: Moderate Intensity and Endurance Building. Start pushing distance and time.
| Day | Intensity Level / Focus | Cardio Activity / Duration |
|---|---|---|
| 6 | Moderate Build | Steady-State Jog or Run (30 minutes). Find a sustainable pace. |
| 7 | Engaging Cardio | Dance Cardio or Zumba (45 minutes). Fun, expressive movement. |
| 8 | Resistance Boost | Power Walk with Incline on treadmill or Hill Hiking (40 minutes). |
| 9 | Steady Rhythm | Moderate Cycling/Spin Class (45 minutes). Focus on high cadence. |
| 10 | Endurance Test | Long Run or Bike Ride (45–60 minutes). Pushing your typical duration. |
PHASE 3: Ovulatory (Peak & Power) – Days 11–14
This is your peak performance window! Estrogen and Luteinizing Hormone (LH) are at their highest. Your body is ready for maximum intensity, speed, and explosive power.
Focus: High Intensity (HRT/HIIT) and Maximal Output. Short duration, maximum effort.
| Day | Intensity Level / Focus | Cardio Activity / Duration |
|---|---|---|
| 11 | Maximum Output | High-Intensity Interval Training (HIIT) (20 minutes). Short, all-out effort. |
| 12 | Pure Speed | Short Running Sprints or Max-Effort Rowing (15–20 minutes). |
| 13 | Intense Endurance | Hardest Spin Class or Cycling Intervals of the month (40 minutes). |
| 14 | Explosive Power | Plyometrics & Short Burst Cardio (25 minutes). Box jumps, burpees, etc. |
PHASE 4: Luteal (Grounding & Taper) – Days 15–28
Progesterone rises and remains dominant for 14 days, increasing your core body temperature and leading to a gradual reduction in high energy. Shift from intensity to stability, controlled effort, and low-impact movement to avoid overheating and unnecessary stress.
Focus: Controlled Moderate Taper and Stability. Prioritize cooling down and low-impact options.
| Day | Intensity Level / Focus | Cardio Activity / Duration |
|---|---|---|
| 15 | Gentle Recovery | Gentle Yoga Flow or Pilates (30 minutes). |
| 16 | Controlled Moderate Effort | Steady Cycle or Elliptical (40 minutes). Keep heart rate controlled. |
| 17 | Stability Walk | Brisk, Controlled Power Walk (30 minutes). Focus on form, not speed. |
| 18 | Low-Intensity Intervals | Rowing Intervals (30 min, 1 min effort / 2 min recovery). |
| 19 | Long, Steady Paced | Long, Steady Walk (60 minutes). Focus on mindfulness and breathing. |
| 20 | Stability Focus | Pilates or Barre (45 minutes). Low cardio, high muscle control. |
| 21 | Moderate Effort | Steady Cycle or Elliptical (40 minutes). Keep heart rate controlled. |
| 22 | Check-in Jog | Moderate Jog or Run (30 minutes), if comfortable. Listen closely to energy levels. |
| 23 | Gentle Flow | Water Aerobics or Gentle Swimming (45 minutes). Excellent for cooling down. |
| 24 | Moderate Walk | Power Walk (30 minutes). Focus on form, not speed. |
| 25 | Taper Start | Rest or Restorative Stretching (20 minutes). Prepare for the end of the cycle. |
| 26 | Steady Low | Steady State Cycling/Biking (30 minutes). Easy, breezy effort. |
| 27 | Pre-Menstrual Ease | Gentle Walk (20 minutes). Prioritize ease and recovery. |
| 28 | Full Rest Day | Full rest. Prepare your body for the reset of the menstrual phase. |
General Cardio Notes
Hydration is Key: Progesterone causes a slight increase in core body temperature during the Luteal phase (Days 15–28). Hydrate heavily before, during, and after your workouts in this phase to prevent overheating and fatigue.
Listen to Your Body: This plan is a guideline. If you wake up on a “HIIT” day (Days 11–14) feeling low, swap it for a lower-impact activity from the Follicular or Luteal sections.
Form Over Speed: During the Luteal phase, focus on controlled movements and stability rather than pushing max weights or speed.
Setting Up Your Cardio Plan Schedule with Kilova
Kilova is designed to automate cyclical scheduling, ensuring your workout schedule automatically aligns with your energy levels every month using Kilova.app.
1. Schedule the Menstrual Cardio (Days 1–5)
- Start Date: Click on Day 1 of your period in the Kilova calendar.
- Add Task: Select “Add Task” and type: Menstrual Focus: Rest/Gentle Movement.
- Set Repeat: Scroll down to the “Phase Repeat” option.
- Select: “Menstrual Phase.”
- Choose: “Repeat daily throughout the Menstrual phase.”
2. Schedule the Follicular Cardio (Days 6–10)
- Start Date: Click on Day 6 in the Kilova calendar.
- Add Task: Select “Add Task” and type: Follicular Focus: Moderate/Endurance Cardio.
- Set Repeat: Scroll down to the “Phase Repeat” option.
- Select: “Follicular Phase.”
- Choose: “Repeat daily throughout the Follicular phase.”
3. Schedule the Ovulatory Cardio (Days 11–14)
- Start Date: Click on Day 11 in the Kilova calendar.
- Add Task: Select “Add Task” and type: Ovulatory Focus: HIIT/Peak Performance.
- Set Repeat: Scroll down to the “Phase Repeat” option.
- Select: “Ovulatory Phase.”
- Choose: “Repeat daily throughout the Ovulatory phase.”
4. Schedule the Luteal Cardio (Days 15–28)
- Start Date: Click on Day 15 in the Kilova calendar.
- Add Task: Select “Add Task” and type: Luteal Focus: Taper/Stability/Cooling.
- Set Repeat: Scroll down to the “Phase Repeat” option.
- Select: “Luteal Phase.”
- Choose: “Repeat daily throughout the Luteal phase.”
By setting four distinct tasks to repeat with their respective phases, Kilova ensures your training automatically maximizes your energy and protects against burnout every month!
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