An Ode to the Ovaries: How the Menstrual Cycle Impacts Workout Performance

If a female’s menstrual cycle were a dance, their hormones are the choreographers. Every month, the hormones estrogen and progesterone rise and fall, subtly influencing mood, metabolism, and muscle performance. A lot of sports science research is heavily backed by male biology, never fully considering or appreciating the complexity of female hormonal rhythms. But recent research is beginning to tune into the rhythm of the cycle, which now allows for practical insights for female athletes and coaches alike.

First, let’s look at the cycle…

The female menstrual cycle typically unfolds over 28 days, give or take.The cycle is a strong ebb and flow of follicular, ovulatory, and luteal phases— each owning their own hormonal touch:

• Menstrual & Early Follicular Phase: Estrogen and progesterone are low.
• Mid to Late Follicular (including Ovulation): Estrogen surges and peaks around ovulation.
• Luteal Phase: Progesterone rises and joins estrogen at elevated levels before falling again. (miun.se)

These hormonal fluctuations don’t just govern our fertility, they affect a woman’s physiology, from core temperature to energy metabolism.

The real concern: Our Energy Levels

Walk around the gym and ask every single woman working out & I can guarantee, you’ll yield a different response and story from each… I can almost guarantee that they will bring up how

• During menses and early follicular phases, many report fatigue, bloating, cramps, and reduced motivation — often reflected in their perceived performance. Some     studies show elite athletes especially notice this dip in energy and mood. (Live Science)
• By the mid-follicular and ovulatory window, rising estrogen can correlate with heightened energy, improved mood, and faster reaction times- this is when we are     hitting PR city! (PubMed)
• Entering the luteal phase, elevated progesterone may bring fatigue, disrupted sleep, fluid retention, and greater cardiovascular strain… AKA that feeling like you are sprinting in molasses or you simply cannot squat that same weight you did last Tuesday. (MDPI)

Aerobic Capacity: A Slightly SlipperySlope

Our aerobic performance is your ability to sustain prolonged effort. Thankfully, studies show that we are less dramatically impacted by cycle phase than one might expect. Many studies find no significant differences in VO₂max or steady-state cardiovascular markers between phases. (PubMed) However, some research suggests perceived effort and cardiovascular strain may be higher during the luteal phase, even if actual aerobic capacity remains stable. (PubMed)

In other words, your heart and lungs might perform similarly across the cycle, but your subjective experience — that dread of Tuesday’s tempo run — might be hormonally tinted.

Anaerobic Power & Strength: The REAL Battle of Hormones

If aerobic capacity is a long, steady flow, anaerobic power and strength are your quick bursts and explosive movements. Our hormones have MUCH more influence here!!

Strength Peaks with Estrogen?

Multiple studies have shown that:

• Estrogen — most abundant in the follicular and peri-ovulatory phases — may enhance muscle force production, strength, and adaptations to resistance training. (PubMed)
• Some data suggest that training focused in the follicular window may yield greater strength and muscle gains over time, though research is still evolving. (PubMed)

Anaerobic Capacity: Mixed Findings

Here’s where the science gets delightfully confusing:

• One study reported greater  anaerobic power and capacity during the luteal phase in collegiate women (contrary to the estrogen-centric narrative). (bearworks.missouristate.edu)
• Other research finds that strength and peak performance differences across phases are often small or inconsistent, depending on the measure and the individual. (PubMed)

Thus, one woman might feel explosive on day 12 and wimpy on day 23… while another barely notices a blip.

Practical Wisdom (Not Dogma)

So…. What now? How can I optimize my performance? Well, I’m glad you asked. See below for a few tips on how to gain awareness and insight of where you are in your cycle in conjunction with the next WOD or killer Hyrox workout.

1. Track, don’t guess.
Using apps or calendars to monitor cycle patterns can help you align training intensity with your personal hormonal rhythm.

2. Prioritize recovery during low-energy windows.
Longer warm-ups, sleep focus, hydration, and iron awareness (especially during menstruation) can mitigate performance dips. (miun.se)

3. Embrace strength work when estrogen is high.
The follicular and ovulatory phases may be ideal for pushing intensity and volume, whereas the luteal phase might be better for mobility, technique, andrecovery sessions.

4. Respect variability.
Not all research is conclusive — and individual responses vary widely — so personalization remains a cornerstone of effective training.

Closing Thoughts

To treat the menstrual cycle as a quirky appendix to performance science is to ignore a foundational human rhythm. Far from being a mere sidebar, hormonal cycling offers a framework for interpreting energy fluctuations, training responses, and even psychological states in female athletes. Whether you’re chasing a personal best in the 10K or grinding through a strength block, knowing that your physiology is not static — but beautifully, complexly cyclical — can be both empowering and enlightening.

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