Nike wants to help its users harness the power of their periods to optimize physical fitness. In February 2021, the company launched the (Cycle)Sync workout collection on the Nike Training Club App. The collection, designed in collaboration with women’s physiology expert Dr Stacy Sims, includes workouts, nutrition advice and expert tips adapted to the different phases of the menstrual cycle.
Adapt Your Training across 3 phases: While everybody is different and cycle lengths can vary, science is still a great guide for our fitness choices:
Early phase (Day 1 of your period to Day 13ish): Speed and power. High-intensity workouts, Heavyweight training. It’s time to develop new skills and learn new techniques. HIIT classes, all-out efforts hills or sprints. Increase your deadlift by one rep and beat your PR.
Middle phase (Day 14 ish to Day 20 ish): Endurance and strength. Emphasis on steady-state aerobic or longer endurance training. Focus on resistance. An easy run or hilly hikes if you are running, using moderate loads if you are training.
End phase 3 (Day 20 ish to Day 28 ish): Mobility and recovery. Light activities and low loads. Preference for flexibility and technique, working on your form. Take this time to meditate, practising slow yoga and pilates. Maybe light running drills or long walks. Keep reading to learn more about the impact of your menstrual cycle.
Healthusiasm take >> How can our experiences be optimized most, than by making them personal. You often see personalisation happening around elements such as delivery time, preferences, learnings from previous sessions, and so on. But how strong is it if you let the specific health condition determine the entire experience at that moment? Certainly, in this particular case: people exercise to feel better or to grow. The entire experience is extremely dependent on what you can achieve. What if you get information about your current health, such as your menstrual cycle, and how best to deal with it. What if just the personalisation happens based on this health condition. That surely seems like a health experience that will transform people.