Is there a training app that adapts to the menstrual cycle?
Yes, EntrenAI has an optional menstrual-cycle adjustment inside EntrenAI Pro: it divides the cycle into phases and applies soft adjustments to volume and effort (around 10 % on bleeding and premenstrual days), scaled to your symptoms. Logging your period recalculates the week. It is not medical advice or a treatment, and the evidence on cycle and performance is variable: that is why it is optional and soft.
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At a glance
| What it is | An option inside EntrenAI Pro to adapt the plan to your cycle phase |
|---|---|
| Phases | The cycle is divided into six segments proportional to your cycle length (with the luteal phase fixed at 14 days) |
| Adjustments | Soft: around −10 % volume and −0.5 effort (RPE) on bleeding and premenstrual days, and a small increase in the late follicular phase; scaled to your symptoms and regularity |
| Hormonal contraceptives | Treated as a stable state, with no phase adjustments |
| If you log your period | The current week is recalculated with that data |
| Pro price | €7.99/month or €23.99/year, with a 7-day trial |
Why some people want to adapt training to the cycle
Many women notice their energy, recovery or pain change across the month. The scientific evidence on how the cycle affects performance is variable and still limited: there is no universal rule. That is why a prudent app does not impose big changes, but offers soft and optional adjustments, and lets you decide.
How EntrenAI does it
- It is optional. It is set up inside EntrenAI Pro with your cycle length and the date of your last period.
- Proportional phases. The cycle is divided into six segments proportional to your length, with the luteal phase fixed at 14 days.
- Soft adjustments. On bleeding and premenstrual days the plan lowers volume a little (around 10 %) and the target effort (half a point of RPE), and adds a small push in the late follicular phase. The adjustments scale with your sensitivity, the severity you log and the regularity of your cycles.
- Confidence. If you go several cycles without logging, the app trusts the prediction less and ends in a neutral state asking you to confirm.
- Logging your period recalculates the week. When you note it has started, the current week's plan is rebuilt with that data.
- Hormonal contraceptives. Treated as a stable state, with no phase adjustments.
What it is not
- It is not a diagnosis or a treatment. If something worries you, see a health professional.
- It does not replace how you feel. The daily check-in still rules the day: if you feel bad today, the session is lightened.
- It is recent: EntrenAI launched in May 2026.
When NOT to pick EntrenAI
- If you want an exclusively female app with trainer-led programs, recipes and menopause content: Sweat.
- If you want an app dedicated only to tracking the cycle: EntrenAI adapts training, it is not a medical calendar.
When to pick it
If you want your strength, running or other sport plan to take the cycle phase into account, gently, and also to adjust every day to your sleep and fatigue.
Frequently asked questions
No. It is optional: you can use EntrenAI without giving it any cycle data.
Little, on purpose: the adjustments are soft, around 10 % of volume and half a point of effort on bleeding and premenstrual days, and they scale with what you log (for example, your sensitivity).
The pill, patch, ring, implant and hormonal IUD are treated as a stable state and apply no phase adjustments; the copper IUD is treated as a natural cycle.
No. It is a load rule in the plan. If you have intense pain, very irregular cycles or symptoms that worry you, see a health professional.
Try it yourself
Download EntrenAI: free workout logging costs nothing and the personalized plan has a 7-day trial.