Phase Map
£45 one-off
A four-phase training template built from your intake, a cycle-tracking guide, and one written plan review.
Best for Self-motivated lifters who want the framework without weekly coaching.
Book a free consult → London · Strength · Evidence-led
Your body runs on a four-week clock.
Your training plan should too.
London-based strength coaching that maps your week to your cycle — heavy lifts in the right phase, deloads when your body actually needs them, and an end to apologising for an off week.
- Phases mapped
- 4
- Studies cited
- 40+
- Years coaching
- 5
The Luna CYCLE 4 Phases · 1 Body
Menstrual · Recovery
Follicular · Build
Ovulatory · Peak
Luteal · Sustain
01 / The four phases
Four phases. Four ways your body wants to work.
We don't train flat — your hormones don't. Each phase has its own job in the training week, and the plan adjusts so you're working with the physiology you actually have on the day.
- 01 Day 1–5
Menstrual
Recover with intent
Hormones bottom out. Energy can drop. We protect the foundation with deload sessions, low-impact aerobic work, and mobility — not because you're fragile, but because adaptation needs space.
Easy aerobic · Mobility · Light technique - 02 Day 6–13
Follicular
Build heavy
Rising oestrogen primes the system for hard work. Strength adapts faster, motor learning sharpens. We front-load your heaviest compound lifts and skill blocks in this window.
Heavy compounds · Skill · Progressive overload - 03 Day 14–16
Ovulatory
Test the ceiling
Peak hormonal output. The week to attempt PRs and high-power efforts — with awareness that ligament laxity also peaks, so technique is non-negotiable.
PR attempts · Sprints · Power - 04 Day 17–28
Luteal
Sustain, don't shrink
Progesterone climbs, core temperature climbs, perceived effort climbs. We hold intensity, adjust volume, lean into aerobic capacity and accessory work. A hard-feeling week is physiology, not failure.
Aerobic base · Accessory · Steady intensity
02 / How it works
Precision, not guesswork.
Three steps. No app to install. Just a programme that responds to your week — and a coach who actually read your training history before the consult.
Start your intake- 01
You log where you are in your cycle
Bring whatever you already track — a calendar, an app, a paper diary, or nothing at all. We'll cover what to log and how to make it actually useful during your intake.
- 02
We map the load to match
Your programme is built phase by phase — heaviest lifts in your follicular week, technical work peri-ovulation, sustained efforts through luteal, intentional recovery during menstruation. It adapts as your cycle shifts.
- 03
You stop fighting your own week
A bad-feeling Tuesday in week three becomes physiology, not failure. You train hard in the right windows and recover with intent in the wrong ones. The plan moves with you.
03 / Coaching
Three ways to work together.
From a one-off plan to fully coached weekly support — pick the engagement that matches how often you train.
Most popular
Phase Coached
£95 per month
Phase-mapped programming refreshed monthly, two written check-ins per cycle, message support, and one form-review video per phase.
Best for Lifters training three to four times a week who want a coach in the loop.
Book a free consult →Fully Coached
£160 per month
Phase-mapped programming updated every cycle, weekly check-ins, form review by video, and unlimited message support.
Best for Anyone training four-plus times a week who wants the plan to adapt as their cycle does.
Book a free consult → All programmes start with a free 30-minute consult and a written intake review. Compare programmes →
04 / Evidence
Every recommendation has a citation behind it.
We didn't invent cycle-synced training. We just read the studies that actually included women — and built a coaching practice on what they found. No vibes, no guesswork, no moon mysticism.
Read the research"Sex differences in training response are large, real, and almost entirely missing from foundational sports-science research."
05 / Your coach
Sports-science degree. Strength-coaching cert. A flat refusal to call anything a girl workout.
Meet your coachLuna Cycle Coaching started in a London gym where I kept watching strong women apologise for an off week. None of my textbooks were built on female physiology — almost all of the foundational research used male subjects.
So I went and read the studies that did include women. The pattern was obvious: the menstrual cycle changes how you adapt, recover, and feel under load, and ignoring it is just bad coaching.
I will never call anything a girl workout. It is just good training, finally written for the body doing it.
06 / Client outcomes
Women who stopped dreading their luteal week and started PR-ing in their follicular one.
I PR-ed my deadlift in week two for the first time in my life. Turns out I was just always testing in the wrong week.
Priya Nair
On Fully Coached for eight months, training for her first powerlifting meet.
My luteal week used to feel like failure. Now it is just a planned deload and I stopped quitting every month.
Hannah Brooks
Switched from a generic app plan to Phase Map last spring.
Training around my cycle finally explained the data I'd been ignoring for years. I trust my body now.
Anya Lindgren
CrossFit regular, four months in on Phase Coached.
07 / Explore the cycle
Click into a phase. See what we'd train.
A working preview of how the programme reads your week — pick a phase to see the training emphasis and a citation behind it.
Day 6–13Follicular
Follicular · Day 6–13
Build heavy
- Front-load heaviest compound lifts.
- Skill acquisition window — motor learning sharpens.
- Progressive overload with confidence.
Source · Sung et al., 2014 — follicular-phase strength gains
08 / Consult
Book a free thirty-minute consult.
Bring your training history and your questions. I will have read your intake before we talk and arrived with a starting point, not a sales pitch.
Start your intake →