🎯 Antes do treino: Planeje energia com a calculadora de calorias de manutenção.

Phase Highlights

  • Menstrual: Low impact, mobility, walking.

  • Follicular: High-intensity strength/HIIT.

  • Ovulation: Peak power, monitor grip and temperature.

  • Luteal: Moderate strength, deload week, more recovery.

Calendar Template

Use the color-coded calendar to plan workouts and nutrition focus (e.g., higher carbs in follicular). Include notes on PMS symptom management.

Download

Printable and Google Calendar versions help you sync reminders with your wearable data.