Energy that swings
Some weeks you feel unstoppable, others a recovery jog feels brutal. Phaes adapts the plan to the body you have today.
Understand
your body,
then train with it.
Phaes is a hormone intelligence app for women. Track your cycle, symptoms, and HRT, get a daily read of what your body needs, and add an adaptive running and strength plan whenever you want one.
For women who want to live in rhythm with their body, not in spite of it.
Phaes Thursday, Jun 19
Today's read Feeling strong Hormones are on your side. A good day to push a little.
Cycle Day 3 · logged
Plan Easy 4 mi
Strength Lower body
Log today
How Phaes works
Tell us how you want to use it. We'll build your Phaes.
Phaes is a hormone intelligence app: understand your body first, then add coaching when you want a plan that moves with it. A few quick questions and we will show exactly what that looks like for you.
Build your Phaes
A few quick yes or no questions.
Tell us what matters to you and we will show the version of Phaes that fits, from free tracking to a full adaptive plan.
Everything in one place, working together
Cycle and symptom tracking Daily check-in and readiness read Daily reflection HRT regimen tracking Bloodwork and lab tracking Body composition tracking Phase-aware nutrition Adaptive training plan Insights and trends
Perimenopause changes the rules. Not your finish line.
Shifting hormones, restless sleep, and energy that won't hold still can make running feel like a stranger's body. Phaes reads the change, adapts your training to how you actually feel, and helps you train strong through it, so you can feel like yourself again.
Cycles that wander
Late, long, or skipped. Phaes works from how you actually feel, not a textbook 28-day calendar.
Strength that lasts
Smarter load, real fueling, and proper recovery protect your bones, muscle, and the runner you have always been.
Your cycle is a training signal.
Hormones swing across four phases, and so does your strength, recovery, and how hard a run feels. Log your symptoms each day and Phaes maps the patterns, so your training moves with your body instead of fighting it. Tap a phase to explore it.
Days 6 to 13
Build your base.
Estrogen climbs and so does your appetite for work. Your body recovers fast and adapts well to load.
Train
Stack your volume and hardest quality sessions.
Fuel
Plenty of carbs to back up the bigger weeks.
Hormones
Estrogen is dominant and rising; progesterone stays low.
A quieter way to check in with yourself.
Some days you do not want to log numbers, you just want to notice how you are. Daily reflection gives you one small question, no streaks and no pressure, and quietly works what you say into your daily read.
One gentle question a day
A single prompt from a shared set, so there is never a blank page to fill or a journal to keep up with.
It feeds your daily read
What you notice flows into the read of what your body needs that day, alongside your cycle and check-in.
Calm, never a streak
No guilt counters or chains to keep. Your first two reflections are free, the daily set comes with Phaes Insights.
Today's reflection
What is one thing your body did well today?
Carried me through a long day on not much sleep, and I barely stopped to notice until now.
Earlier this week What is your body asking for? What felt heavy today?
You can't out-train an empty tank.
Training is only the stimulus. Food is the adaptation. Phaes pairs every plan with phase-aware fueling so progress actually sticks.
Under-fueling is the hidden injury.
Not eating enough quietly wrecks bone density, hormones, and performance. Phaes flags the gap before it costs you a season.
Protein builds the runner.
Every easy mile and hard session creates tiny muscle damage. Protein is what rebuilds it stronger, and most runners eat far too little.
Carbs aren't the enemy.
Your hardest sessions run on glycogen. Phaes scales carbs to the week ahead so the fast days feel fast.
Recovery starts on the plate.
Sleep, hydration, and smart timing turn a hard run into real adaptation, especially in your luteal phase.
Built for the messy reality of a real body.
Three steps to start, then Phaes keeps up with you, whether you are here to understand your body, to train, or both.
01
Set up in two minutes
Your cycle, your life stage, your goals. A quick setup, no lab tests required.
02
Track how you feel
Log your cycle, symptoms, and a short daily check-in. Phaes turns it into a daily read of what your body needs.
03
Train with it, if you want
Add an adaptive running and strength plan that lands hard work where you recover, and rebalances when a day goes sideways.
Everything in the box
Daily read Cycle & symptom logging Daily reflection HRT & lab tracking Body composition Adaptive training plan Phase-aware nutrition “Change this day” swaps
Understand your body, then train with it.
Start by making sense of your symptoms and your cycle. Add coaching when you want a plan that adapts to them. The tracking that keeps you honest is always free.
$0 always
Track your cycle, your symptoms, and your body, with no paywall.
- Cycle and symptom tracking
- HRT regimen tracking and review
- Body composition and lab tracking
- Apple Health integration
$29.99 per year
Just $2.50 a month, billed annually. Make sense of what your body is doing.
Cancel anytime.
- Everything in Free
- Your daily read, after you log how you feel
- Guided daily reflection and mindfulness prompts
- Symptom-score, recovery and cycle trends
- Body composition and HRV history
- Cycle-to-cycle patterns over time
$69.99 per year
Just $5.83 a month, billed annually. Everything in Insights, plus an adaptive training plan.
First week free. Cancel anytime.
- Everything in Insights
- A dynamic plan built around your goals
- Adapts daily to your cycle and recovery
- Phase-aware fueling guidance
- "Change this day" plan swaps
Your next season
starts in sync.
Join the runners training with their cycle instead of around it. Download Phaes and get your first plan today.