After menopause, the rules change. Most apps did not get the memo.
Once you are postmenopausal, estrogen settles at a consistently low level. The monthly swings end, but the new baseline changes what matters: bone density needs protecting, muscle is harder to hold onto, recovery takes longer, and symptoms like poor sleep, hot flushes, and low energy can linger. A generic fitness app, built around chasing volume and PRs, misses all of it.
Phaes is built for this stage specifically. The good news is that without the hormonal turbulence of perimenopause, consistency gets easier. Many women find training feels more predictable after menopause than during the years before it.
What a hormone intelligence app does after menopause
Strength comes first
With estrogen low, heavy strength training is the single most protective thing you can do for bone and muscle. Phaes programs it deliberately, alongside your running, so the two progress together rather than competing. See the menopause running plan.
Recovery and energy lead the plan
Longer recovery windows mean easy aerobic volume and deliberate rest do more of the work. A short daily check-in (sleep, energy, soreness, mood) turns into a personal read, so the plan backs off when your body needs it and pushes when you have it to give.
It tracks your HRT and symptoms in one place
Log your HRT regimen, track dose changes over time, and check in regularly on how it is going, alongside your symptoms and your training. It is the full picture in one app, built to help you and your clinician, not to replace them. See running and HRT.
What Phaes will not do: guess your hormones from a wearable, or hand you a one-size-fits-all program. Your symptoms, your check-in, and what you actually track lead the way.
Part of a plan for every hormonal season
Menopause is one stage of a longer story. If you are still in the transition, see the perimenopause app and running through perimenopause. To understand the engine underneath all of it, see hormone intelligence.
What you get
- Heavy strength programming periodized alongside your runs.
- A short daily check-in that drives a personal readiness read.
- Symptom, sleep, energy, and mood tracking with your own history.
- HRT regimen tracking, dose history, and periodic check-ins.
- Bloodwork and body composition tracking with trends over time.
- Life-stage-aware nutrition guidance.
Phaes is iOS-first and integrates with Apple Health. Symptom, HRT, lab, and body composition tracking are free. Phaes Insights, your daily read and your trends, is $3.99 per month or $29.99 per year. Phaes Coach adds the adaptive training plan and the AI coach at $9.99 per month or $69.99 per year. Your first week is free.