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INSIDE LUNARO

Built around your body.

Three systems working together — so your training adapts faster than your calendar can slip.

03 / OPTIMIZE

Performance & physique optimization

One engine for both goals. Strength gains and body-composition shifts coached together, not traded off against each other.

01 / ADAPT

Adaptive training built around your body

Cycle-synced programming that shifts intensity, volume, and movement patterns to the phase you’re actually in — not the week of your plan.

02 / TRACK

Real-time progression tracking

PRs, load, readiness, and recovery captured set-by-set. See what’s working this phase, and what to push next — before the data goes stale.

TRAINING BY PHASE

Your training, synced to your cycle.

Estrogen, energy, recovery — they all move through the month. Your training should too.

  • Start of the cycle; lower estrogen and progesterone. Possible fatigue, lighter mood, and soreness.

    Prioritize easy, comfortable runs or rest if needed. Lean toward technique work, mobility, and easy pace.

  • Estrogen climbs; energy and muscle function improve. This phase often feels upbeat and strong.

    Build intensity and volume. Do tempo runs, intervals, and longer steady runs.

  • Peak estrogen; power and neuromuscular efficiency often highest. Some people notice heightened energy and faster recovery.

    Optimize quality workouts. Schedule interval training and long runs if you’re training for a goal.

  • Progesterone increases; body temperature rises; energy can dip later in the phase, especially if training hard.

    Mix in more recovery and sustainability. Focus on consistency and coping with potential PMS symptoms.

Built for every life stage.

Your body changes across decades, not just weeks. See how training keeps pace at every stage.

  • Rising relaxin levels loosen joints and ligaments, the growing uterus shifts your center of gravity, and heart rate and oxygen demand climb — training should prioritize joint stability, core support, and adjusted intensity over chasing personal records.

  • The core and pelvic floor need progressive, structured rebuilding after birth, and connective tissue takes time to recover its strength — training should rebuild from the inside out before returning to high-impact or heavy loading.

  • Fluctuating estrogen accelerates muscle loss and shifts fat storage, making heavy, progressive strength work — not just cardio — the most effective way to protect strength and metabolism through this transition.

  • The drop in estrogen speeds bone density loss and muscle decline, so training needs to deliberately layer in resistance and impact work to protect bone strength and lean mass.

  • With estrogen consistently low, bone density and muscle mass stay at risk, so sustained resistance training and balance work become long-term essentials for staying strong and fracture-resistant.