Cyclical Patterns in Energy and Performance

The Menstrual Cycle

Most women are familiar with the cyclical nature of the menstrual cycle. Perhaps this pattern first became apparent when you realized you would be getting your period every single month. However, the menstrual cycle consists of far more than just your period, and the associated physiological and behavioral patterns are also worth understanding and tracking.

Cycle Phases

The menstrual cycle consists of four phases:

• Menses phase: the time during which your uterine lining is shedding and you have your period

• Follicular phase: the time during which your uterine lining is thickening

• Ovulatory phase: when your ovaries release an egg

• Luteal phase: the time during which your uterus prepares to receive a fertilized egg

In addition to physical changes to the uterus, these phases are also marked by different levels of hormones. In particular, estrogen is lowest during the menses phase, rises through the ovulatory phase, and then declines. Progesterone also rises around ovulation, but peaks later, during the luteal phase.

Other Characteristics of Cycle Phases

Due to the physical and hormonal fluctuations over the course of the menstrual cycle, your mood, behavior, and energy levels also change depending on your cycle phase.

For example, the menses phase is usually associated with your lowest energy levels, while the ovulatory phase is associated with higher energy levels.

For this reason, high intensity exercise may feel more difficult during lower energy phases and more achievable during higher energy phases.

The blue line represents estrogen levels, and the red line represents progesterone levels. Image Source: "How to Increase Energy Levels During the Luteal Phase". Elara Care. Elara Care, 2025.

Working with your Cycle

Cycle tracking can help you understand how changes in your energy and performance may be tied to your cycle phase and hormone levels. While you can still train as usual during any phase of your cycle, it’s important to be aware that your perceived effort and your recovery may be different for the same activity during different phases. Don’t be afraid to adjust your activity level or your training plan to better suit the signals you’re receiving from your body.

Above all, listen to your body and take cues as to what types of activities may be best for you on a given day. Also make sure to give yourself grace on days when you might tire more quickly than usual or have less motivation. These cyclical patterns and fluctuations are normal, and working with them instead of against them can help you feel and perform your best.