月经周期各阶段:训练、恢复与营养的实用指南

The four phases are menstrual, follicular, ovulatory, and luteal. The menstrual phase is your period itself. The follicular phase follows it and runs into the first half of the cycle. The ovulatory phase is the short mid-cycle window. The luteal phase is the back half, leading up to your next period. The exact length of each varies from person to person and cycle to cycle, which is why a calendar estimate is a general guide rather than a fixed schedule.

There is no single right answer, and you should always train by feel first. That said, many people find they have more energy for harder training in the follicular phase and around mid-cycle, and prefer easier movement during the menstrual phase and later in the luteal phase. Cycle-aware training is about using your phase as one more piece of context alongside your sleep, recovery, and how you actually feel, not a rule that overrides any of them.

It varies. A typical cycle runs roughly 21 to 35 days. The menstrual phase usually lasts a few days to about a week, the follicular phase fills much of the first half, the ovulatory phase is a short mid-cycle window of a few days, and the luteal phase makes up the back portion before the next period. Because these lengths differ between people and shift cycle to cycle, a calendar-based estimate gets more representative as you log more cycles.

It can estimate a likely window, not an exact day. Once you have logged a couple of cycles, the app looks at the typical gap between your periods and projects a date range for the next one, with the spread reflecting how regular your cycles have been. It is a calendar-based estimate from your own logged history, never a precise forecast, and it is not a fertility or contraception tool.

For many people, yes. It is common to see resting heart rate rise a little and heart rate variability dip during the menstrual phase and in the late luteal phase. This is a normal hormonal shift, not necessarily a sign of poor recovery. Knowing where you are in your cycle helps you read those wearable numbers in context, so a routine hormonal dip does not get misread as under-recovery.