Why "women-specific" matters
Almost every popular running app started life as a generic plan with "for women" added in the marketing. Phaes is the opposite. The engine was built from day one around the things women's training plans have historically ignored: how the cycle shifts your capacity, what perimenopause does to recovery, why heavy strength is non-negotiable after 40, and how to fuel honestly.
How the Phaes coach works
The coaching is built on the methods real coaches use to train women through their cycle, perimenopause, and menopause, not a generic plan with your name on it. Here is what that looks like day to day.
It listens, every day
A short daily check-in covers sleep, energy, soreness, symptoms, and where you are in your cycle. Phaes reads that alongside your wearable data, and what you tell it carries real weight: your own answers, not just your watch, decide what the day looks like.
It proposes, you decide
The coach does not silently rewrite your training. It proposes specific changes: shift Wednesday from intervals to easy, add a deload week, change your goal pace. You confirm, decline, or push back. The full history is in your coach activity log, so you can always see what changed and why.
It will not overtrain you
A load guard runs in the engine, not just the prompt, and enforces your rest-day count, your max weekly volume, and a sensible ramp. The coach can suggest, but the plan literally cannot stack you into a hole. This matters more in perimenopause and menopause, where the cost of an injury is higher.
It programs strength like it matters
Heavy resistance training, with supersets and progression, runs alongside your running. Multi-workout days are first-class (a strength session and a run on the same day are separate entries with day-level locking, so neither gets dropped). Plyometric circuits and HIIT substitutions are built in.
It fuels the work
Phaes pairs every plan with phase-aware fueling guidance, and daily nutrition tips, reviewed before they reach you, on the Today screen. We do not pretend running on fumes is a hack.
Built for every season
- Cycling runners. Phase-aware periodization: harder work in the follicular and ovulatory windows, steadier work in the luteal phase, restoration through your bleed. See cycle-based training.
- Perimenopause. Plans that adapt when cycles wander, energy swings, and sleep gets restless. See running through perimenopause.
- Post-menopause. Cycle timing is gone; the careful coaching is not. See the menopause running plan.
What you get
- Daily workout card built from your cycle, your symptoms, and your goal.
- "Change this day" rest / easy / train swaps the coach rebalances around.
- Heavy strength programming with supersets and progression.
- HIIT and plyometric circuits as speed-work substitutes.
- Goal-race builder, plus a "just training" mode for general fitness.
- Heart-rate and pace zones.
- Same-cycle-day symptom comparison and trend tracking.
- Free HRT regimen tracking with periodic symptom check-ins.
- Free body composition tracking on its own screen.
- Weekly and post-race feedback prompts, so how a block actually went is on record.
Pricing
The Phaes app is free to download. Cycle and symptom tracking, HRT tracking, 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, which adds the full adaptive training plan and a coach that proposes the changes you confirm, is $9.99 per month or $69.99 per year. Your first week is free.
Who Phaes is for
Women who run, lift, and want a coach that respects the whole story. Beginners who want a plan that meets them where they are. Veterans chasing a master's PR through perimenopause. Post-menopausal runners who refuse to be told to "take it easy." A judgment-free space, built by people who think running is for every body in every season.
Read why we built Phaes, or jump straight to how the app works.