Winter
Menstruation
Rest & recoveryEstrogen and progesterone are low. Gentle movement, warmth and iron-rich food help you through these days.
New · Lunara app
Train with your cycle, not against it.
Lunara tailors short workouts, recipes and explanations to your hormonal phase — at home or at the gym. Without guilt, with understanding for your body.
- Know which phase you're in every day
- Get a workout that matches your energy today
- Eat what your body needs right now
- Understand why you feel the way you do
- phases, each with its own plan
- 4
- minutes per workout
- 15–20
- or at the gym
- At home
€ 34,95one-time · no subscription
WinterMenstruationSpringFollicular phaseSummerOvulationAutumnLuteal phase
LunaraCycle syncing for beginners
It's not about your discipline
Your energy fluctuates with your hormones
Lunara · Cycle syncingWhy Lunara
Work with your cycle instead of fighting against it
Many women stop exercising in the week before their period and think they're failing. In reality, your energy fluctuates with your hormones. Lunara helps you work with that.
Get started with LunaraHow cycle syncing works
Four phases, four seasons
Your cycle is like the seasons. Each season asks something different of you — and that's completely okay.
Spring
Follicular phase
New energyEstrogen rises and your energy grows with it. A great time to try new exercises.
Summer
Ovulation
Your peakEstrogen peaks and many women feel strong and social. Time to challenge yourself a little.
Autumn
Luteal phase
Slow down & focusProgesterone rises and then falls again. Focus on technique, steady energy and extra gentleness towards the end.
In the app
Everything you need, in one place
Every phase has an equipment-free workout for home and a version with dumbbells and machines for the gym.
Cycle tracker
Calendar with predicted phases, plus a journal for energy, mood and symptoms.
Workouts at home & at the gym
15–20 minute sessions. Equipment-free at home, or with dumbbells and machines at the gym.
Recipes for each phase
Simple dishes with ingredients from any supermarket, plus an automatic shopping list.
Explanations without jargon
What are your hormones doing today, and how does your plan help? Explained warmly and honestly.
Contraception mode
Using the pill, a hormonal IUD or an implant? Then you'll follow a flexible energy-based program.
Your patterns
Charts of your energy, mood and workouts show what works for you.
How it works
In three steps you're on your way.
Ready in 2 minutes, then a plan that suits you every day.
- 01
Tell us about yourself
Your cycle length, last period and where you like to train. Done in 2 minutes.
- 02
Open your plan every day
A workout, recipe and tip that match your phase — and how you feel today.
- 03
Listen to your body
Low on energy? Then you'll get a gentler session. No strict schedule, just a kind nudge.
Try Lunara
Ready to be kinder to yourself?
One fixed price, no subscription.
€ 34,95one-time
- All workouts for home and the gym
- All recipes + shopping list
- Full cycle tracker and insights
Lunara provides general information and does not replace medical advice.