01
Linear progression ignores your physiology
Most programs demand more weight every week, leaving you feeling weak when your luteal phase naturally lowers your energy.
For women who lift: Train with your cycle, not against it.
This cycle syncing workout plan programs your heavy lifts and nutrition around your hormonal phases. Built for regular cycles, PCOS, and perimenopause, your coach adapts every session to how you feel today.
HerCycle Coach is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session
- 15–55min
- meals a day
- 4
- between deloads
- 5wk
HerCycle Coach your coach · online
Today · Monday
Follicular Heavy Lower
15–55 min · from your plan
You: I just started my period and feel exhausted. I cannot do those heavy squats today.
Your coach: Logged. Today's menu is your Period Day, and today's session is already its lighter version: lighter goblet squats instead of the heavy back squat. Go by feel today.
Plan updated · confirmed in chat
The problem
Why generic strength plans fail you
02
Jumps without the landing
Generic plans add box jumps with no landing work. Your plan drills a stuck, silent landing before the jumps, and the period version swaps them out.
03
Undereating by default
Standard diet templates cut calories too low, ignoring the non-negotiable calorie floor your coach sets to support your training.
The method
How HerCycle Coach builds your plan
01
Fill the range, then add weight
Each lift comes with a rep range. Fill it on every set before adding weight, and in the luteal week add a rep, not a plate.
RuleTop of the range on every set, then add weight.
02
A built-in break
Fatigue accumulates over time. Your coach schedules regular deload weeks to clear training fatigue and prepare you for the next block.
RuleEvery five weeks, the coach writes a lighter week for recovery.
03
Four distinct meals
Your nutrition plan provides a daily protein target, adding complex carbs in the luteal phase and iron on bleed days.
RuleThe coach scales a protein target to your bodyweight across four meals.
04
Sleep dictates the load
Your coach monitors your daily sleep logs or Apple Health data, adjusting the intensity when you are under-recovered.
RuleAfter three nights of poor sleep, the coach lightens the session.
Your week
Your week with HerCycle Coach
Lifting days run 45 to 55 minutes. Move any session to another day in the chat.
- Mon: Follicular Heavy Lower(Train)
- Tue: Follicular Heavy Upper(Train)
- Wed: Zone-2 and Cycle Log(Active)
- Thu: Ovulatory Power and Speed(Train)
- Fri: Hypertrophy Upper and Sprint Finisher(Train)
- Sat: Steady Cardio and Hip Mobility(Active)
- Sun: Reset and Plan Next Phase(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Women 20 to 45 who want a strength program that respects their cycle
- Those with PCOS or irregular cycles who need a symptom-based plan
- Perimenopausal women who want to keep lifting heavy despite unpredictable sleep
Pick another coach if
- Pregnancy, or under six weeks postpartum without medical clearance
- Anyone wanting a cycle-tracking medical service; this coaches training and food
How this coach works
What HerCycle Coach does, and what it leaves to your clinician.
- Your plan comes from HerCycle Coach's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
Your clinician manages your condition and any medication; your coach plans training and food inside the limits they set.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. HerCycle Coach provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. HerCycle Coach writes your first plan before you sign in. Month to month; cancel in a tap.
HerCycle Coach
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a perfectly regular cycle for this to work?
No. Your plan does not wait on a calendar. Before each session a short check asks about energy, heavy flow, cramps and sleep, and a low answer drops a set and keeps the load.
How long are the workouts?
The four lifting sessions run 45 to 55 minutes, and the rest-day walks and mobility are optional. Short on time? Ask your coach in the chat for a shorter version of the day.
What if I miss a meal or undereat?
The coach sets a non-negotiable calorie floor and a daily protein target across four meals. If you miss one, tell the chat to re-portion the rest of your day.
I am postpartum. Can I use this?
If you are six to twelve months postpartum with your periods back and cleared by your clinician, the coach programs your return to lifting. Under six weeks requires medical clearance first.
What happens when my sleep is terrible?
The coach reads your Apple Health or Health Connect data. If you log poor sleep for three nights, it automatically lightens your training load to manage fatigue.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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