Cycle adaptation
Every instruction adapts to where you are in your cycle. Not superficially — in a way that reflects how your hormones genuinely affect your energy, strength, nutrition, and sleep.
You enter your last period date once during calibration. After that, everything adjusts automatically. No tracking required.
What changes each phase
Menstrual
Days 1–5
Restorative yoga, slow walks, gentle stretching. High intensity works against your body this week.
Iron-rich, warm, anti-inflammatory. Spinach, lentils, dark chocolate. Reduce alcohol and caffeine.
8–9 hours. An earlier bedtime makes a real difference this week.
"Rest without any guilt today. Your body is doing something remarkable."
Follicular
Days 6–13
Cardio, strength training, try something new. Rising oestrogen means rising energy.
Light, protein-forward, fermented foods. Your body builds muscle faster this phase.
7–8 hours. Sleep quality is typically your best right now.
"Your energy is building. What do you want to take on this week?"
Ovulatory
Days 14–17
HIIT, heavy lifts, personal records. Peak oestrogen equals peak physical performance.
Anti-inflammatory, fresh, colourful. Berries, leafy greens, avocado, fish.
7 hours. You may need less sleep naturally this week.
"This is your peak week. Go bold — your body is ready for it."
Luteal
Days 18–28
Pilates, yoga, moderate gym, rest as needed. Gentler movement gets better results.
Magnesium, complex carbs, reduce salt and caffeine. Pumpkin seeds, oats, sweet potato.
8–9 hours. Protect your evenings — wind down earlier.
"Feeling less like yourself right now is not weakness. It's your cycle. You know this."
How it works
You enter your last period date.
During calibration. 30 seconds. After that, I calculate your current phase and adapt every instruction automatically.
Every instruction is phase-aware.
Exercise suggestions change. Nutrition shifts. Hydration adjusts. The tone of my words changes. On hard days I don't push — I acknowledge it.
No manual tracking.
You never log symptoms, moods, or flows unless you want to. I work from your period date and adapt as I observe your patterns.
Forma is for everyone.
The cycle feature is exclusively for female users who choose to activate it. Male users see all the same features — hydration, nutrition, exercise, sleep — without the cycle tab.
The research basis
Forma's cycle adaptations are based on established research into how each menstrual phase affects energy metabolism, strength output, recovery, sleep quality, and nutritional requirements.
Forma is not a medical product. It's a coach. If you have concerns about your cycle or hormonal health, please see a doctor. Forma's cycle adaptation is a coaching layer — it doesn't replace medical advice.
Follicular phase: rising oestrogen increases strength — higher training loads are appropriate
Ovulatory phase: peak oestrogen correlates with peak athletic performance
Luteal phase: progesterone increases perceived exertion — lower intensity gets better results
Menstrual phase: iron loss and inflammation mean recovery outperforms high intensity
21-day calibration · then $12.99/month · cancel any time
Start your calibration