Phase 1A Low Hormonal (Menstrual- Follicular)

Welcome to the Her Trails Training Cycle Program. This unique program for HER is designed to connect & optimise your training with your female physiology - which helps you train with your menstrual cycle. This program will be broken into two phases, with 4 components. Phase 1 will be your low hormonal phase and Phase 2 will be your high hormonal phase. Assuming your cycle is around 28 days ('normal' cycle) we break the cycle into two 14 day phases, the low hormonal phase (day 1-14) and high hormonal phase (day 15-28). * Day 1 of your cycle is when menstrual bleeding starts - specifically proper bleeding over spot bleeding. * High hormonal aligns with the peak of your ovulation To start this program the main question you need to understand is HOW LONG IS YOUR CYCLE? We use this answer to determine the length of your low hormonal phase - which then impacts how you train, how you recover and what nutritional needs you have. If you need help figuring this out, or if you are peri menopausal/menopausal, we are happy to schedule a 1:1 consult to assist you. To be more specific, we have also divided your low hormonal phase into 2 parts - 1A (day 1 - 7 of your cycle) and 1B (day 8 - 14). The objective of Phase 1A is to focus on optimizing your high intensity sessions. During this time you can take advantage of your body's ability to endure new stimuli, Vo2 Max sessions, and top end (high intensity) intervals. You will notice that we have two HARD days back to back followed by a 24-36 hour easy/recovery period. We do this so you can really maximize this time and get four-to-five high-intensity sessions in. You will need: trail shoes, yoga mat, sliders, dumbbells (and we always encourage you to roll out with a foam roller whenever you get the chance)