Cycle Tracking

Training guidance that adapts to your cycle.

Your hormones shift throughout the month, and so does your body's capacity for training and recovery. Laso tracks all four cycle phases and adjusts your strain targets, recovery expectations, and guidance accordingly.

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The 4 phase cycle model

Laso divides your menstrual cycle into four phases, each with distinct hormonal profiles that affect how your body performs and recovers. Understanding these phases is the foundation for smarter training.

Menstrual phase

Approximately days 1 through 5

Hormone levels are at their lowest. Energy and motivation often dip. This is a natural recovery period. Laso lowers your strain target and emphasizes rest, gentle movement, and sleep quality during this phase.

Follicular phase

Approximately days 6 through 13

Estrogen rises steadily, boosting energy, endurance, and muscle recovery. This is when your body is primed for harder training. Laso increases your recommended strain range and you may notice your HRV trending higher during this window.

Ovulatory phase

Approximately days 14 through 16

Estrogen and testosterone both peak. Strength, power output, and pain tolerance are typically at their highest. Laso sets your strain target at its maximum for the cycle. This is the window for personal records and high intensity sessions.

Luteal phase

Approximately days 17 through 28

Progesterone rises and body temperature increases. Resting heart rate climbs and HRV often drops. The same workout that felt easy last week may feel significantly harder. Laso scales down your strain targets and adjusts recovery expectations to match.

Phase specific training guidance

Most fitness apps treat every day the same. They do not account for the fact that your body's capacity shifts predictably throughout the month. Laso does.

Strain targets that flex with your biology

During the follicular and ovulatory phases, Laso nudges your strain target higher because your body can handle and recover from more. During the luteal and menstrual phases, the target comes down. This is not about doing less overall. It is about distributing effort across the month in a way that works with your hormonal rhythm rather than against it.

Recovery expectations that make sense

A recovery score of 65 during the luteal phase means something different than the same score during the follicular phase. Laso contextualizes your recovery within your current cycle phase so you do not panic about a "low" score that is actually normal for where you are in your cycle.

No more guessing why a workout felt harder

If you have ever wondered why the same run felt easy one week and brutal the next, your cycle is often the answer. Laso shows you the connection between your current phase and your performance, so what used to feel random starts to make sense.

How your cycle affects HRV and recovery

Hormonal changes do not just affect how you feel. They create measurable shifts in the same metrics Laso uses for recovery scoring. Understanding this connection is what makes cycle aware training so valuable.

Progesterone and HRV

During the luteal phase, rising progesterone levels typically cause a measurable drop in HRV. This is a normal physiological response, not a sign that something is wrong. Without cycle awareness, a recovery app would see lower HRV and assume you are under stress. Laso knows it is your cycle and adjusts accordingly.

Temperature and resting heart rate

Body temperature rises by about 0.3 to 0.5 degrees Celsius in the luteal phase, and resting heart rate often increases by 2 to 5 beats per minute. These shifts affect recovery calculations. Laso accounts for them so your recovery score reflects actual readiness, not hormonal noise.

The monthly pattern

Over time, Laso builds a picture of how your unique cycle affects your metrics. Some people see dramatic HRV swings across the month. Others see more subtle shifts. By tracking your personal pattern, Laso gives you context that generic cycle apps cannot provide.

Related features

Cycle tracking integrates with the rest of the Laso system. Your cycle phase feeds directly into recovery scoring and strain recommendations.

Recovery Score

See how your cycle phase influences daily recovery and readiness.

Strain Tracking

Strain targets adjust automatically based on your current cycle phase.

Train with your cycle, not against it.

Smarter training starts with understanding your body's rhythm.

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