Train, eat & recover
with your body's rhythm
Phase adapts your workouts, nutrition focus, and recovery to your cycle, life stage, and daily readiness — so you stop fighting your body and start working with it.
Sound familiar?
Train with your physiology, not against it.
Ignoring the cycle asks women to adapt to a training model that was never designed around cyclical physiology in the first place. Our app personalizes training, recovery, and nutrition by starting with life stage, then adapting to cycle or cadence.
Pushing through when you need rest
Guessing what to eat around training
Repeating the same plan regardless of how you feel
Phase is built differently.
How It Works
Three steps. Everything joins up.
No overwhelm. No lengthy setup. Just a clear, repeatable rhythm.
01
Tell Phase where you are
Set your life stage (premenopause, peri, or postmenopause) and your cycle day. That's it. No complicated forms.
02
Get your daily signal
Each day you receive a colour-coded readiness signal that reflects your cycle phase, energy, and recovery — all in one glance.
03
Train, eat & recover accordingly
Your session, nutrition focus, and recovery approach are all shaped by that signal. Everything joins up.
The Wave System
Know where you are and what your body may need.
Phase maps your cycle into four training waves — each with its own rhythm for how to move, eat, and recover. Tap a wave to explore.
⚠ Educational estimate based on cycle inputs. Not medical advice.
Your Daily Readiness Signal
One number. Your whole day, mapped.
Each day, rate how you feel from 1 to 10. Phase turns that into a colour-coded signal — telling you exactly how to train, eat, and recover today.
How are you feeling today?
Perform signal
Train: Full session, crisp rather than maximal.
Eat: Balanced meals. No under-fuelling.
Recover: Quality sleep is the priority tonight.
Session Architecture
Every session has a clear, predictable shape.
Predictability reduces cognitive load. Phase sessions follow a four-block structure your body and brain learn to trust — so you can just show up and move.
Breath, joint prep, sensory downshift, line-specific activation
Controlled supersets — stacking, range ownership, tension quality
Higher-output expression — circuits, power, HIIT, or supersets
Fascia roll, posterior-chain release, stretching, breath closure
Celebrate Wins
Done beats perfect. Every time.
Exercises don't need to be flawless — they need to be consistent. Every session you close earns a moment of celebration: a sticker, a shower of weights, a small ritual that says "you showed up."
Confetti on completion
Lunges with dumbbells (quad focus)
Step forward with a vertical torso. The working knee tracks over the foot — load lands on the quad. Lift smoothly, keeping the core and pelvis stable.
👆 Tap the circle to complete
Equipment rain for streaks
Your session
👆 Tick all four blocks →
Consistency compounds. Perfection paralyses. Phase celebrates the showing up — not the gold medal.
Progress View
Your training story, simply told.
See exactly which days had sessions, which were completed, and how your momentum builds week by week. No spreadsheets. No guesswork. Just a clear, visual record of your work.
Current Cycle — 28 days
17/28 completed
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Rise
Build
Peak
Settle
Completed
For Trainers
Coach smarter. Not harder.
Phase gives you the tools to personalise at scale — so every client gets a plan that moves with their body, not against it.
Cycle plans
Build and publish structured plans mapped to each client's cycle.
Cycle phase assignment
Map sessions to cycle phases with one click.
Signal tracking
See each client's readiness at a glance, every day.
Session review
Track completion, comments, and progress history.
Templates
Save your best sessions and reuse them instantly.
Nutrition plans
Build cycle-aware nutrition plans and assign them to each client.