Cycle-Based Training (Women)

For female users, Iridium integrates menstrual cycle tracking to optimize workout recommendations based on your current cycle phase. This feature accounts for research showing significant performance variations across the menstrual cycle.

How It Works

The app reads cycle data from Apple Health (menstrual flow, ovulation test results, basal body temperature, cervical mucus quality). It calculates your current cycle phase and day, then adjusts workout generation accordingly.

Phase-Specific Adjustments

Menstrual Phase - Reduces training loads by 10-15%, prioritizes mobility and lighter resistance work, avoids failure sets.

Follicular Phase - Optimal for strength gains and PRs (research shows 2.5x greater strength gains). Prioritizes heavy compound movements, excellent for progressive overload.

Ovulatory Phase - Peak performance phase ideal for testing 1RMs. Power output can be 8-12% higher. Best time for breakthrough performances.

Luteal Phase - Perceived exertion is 15-20% higher. Focuses on moderate intensity (8-15 reps), emphasizes form over PRs, extends rest periods.

Special Conditions

The app handles special health conditions:

• Hormonal Birth Control - Maintains consistent training intensity throughout the month
• PCOS - Emphasizes moderate-intensity cardio and resistance training
• Endometriosis - Focuses on low-impact exercises, avoids deep hip flexion during menstruation

Cycle phase contributes 15% to your overall readiness score, significantly impacting workout recommendations.