Climb in Sync
Syncing your Menstrual Cycle with your Climbing Training
I started tracking my training around my menstrual cycle out of curiosity, and quickly realized it was the missing piece in my performance. Some weeks I felt strong and focused, and others I couldn’t finish a session without feeling wiped. Once I started learning how hormone shifts affect strength, endurance, mood, and recovery, it completely changed the way I trained—and how I treated myself on and off the wall.
But when I looked around, almost no one in the climbing world was talking about this. So I decided to start. I created these tools to help other climbers understand their bodies, listen to their cycles, and train in a way that actually supports their hormones—not ignores them. This isn’t about doing less—it’s about climbing smarter, syncing with your physiology, and reclaiming your energy.
So if you’ve found me, welcome!!! I am so excited to have you on this journey with me and let’s learn together how we can train smarter an listen to our bodies better!
D
Macrocycle Cycle Climbing Training Tracker
It all begins with an idea. Maybe you want to launch a business. Whatever it is, the way you tell your story online can make all the difference.
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Track progressive climbing training with intentional rest and overload.
Plan 6 weeks of climbing and strength sessions
Break down your macrocycle into phases: load, peak, deload
Include RPE (Rate of Perceived Exertion) to track intensity
Space to log climbing type (boulder, route, board, etc.)
Simple, printable, or digital-friendly layout
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Even if you don’t cycle monthly, your hormones still matter.
Education on how testosterone, cortisol, and sleep impact training
Tips for optimizing energy and recovery throughout a typical 24-hour hormone rhythm
Considerations for people on birth control, post-menopause, or with irregular cycles
Space to track mood, sleep, and stress levels
Built-in reminders to listen to your body, not just your plan
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Log insights, track trends, and fine-tune your cycle-syncing strategy.
“How I feel” prompts for mindset and mood
Track soreness, recovery, sleep, and cravings
Weekly reflection boxes to see what worked
Learn when to push and when to pause
Identify patterns across multiple months
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Use it your way—print, type, or annotate on your tablet.
Fillable PDF version for digital use
Printable version for notebooks or clipboards
Hyperlinked Google Sheets version available
Use on your phone, computer, or at the gym
Customize to suit your personal goals
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Built by someone who actually trains on steep walls, not just spreadsheets.
Created by a lifelong climber & cycle-syncing enthusiast
Focused on climbing-specific movement, not just general fitness
Includes climbing-specific terms & training metrics
Style-forward design with clean layout and little climber icons
A tool you’ll actually want to use every month
Menstrual Cycle Climbing Training Tracker
It all begins with an idea. Maybe you want to launch a business. Whatever it is, the way you tell your story online can make all the difference.
-
Track your training based on your unique hormone phases.
Map your follicular, ovulatory, and luteal phases
Suggested climbing focus per phase (power, endurance, rest)
Sync workouts to your energy & recovery rhythms
Daily checkboxes + RPE scale to monitor intensity
Built-in hormone phase tracker to visualize your month
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Understand what your body is doing—and why it matters.
Key takeaways from Roar by Dr. Stacy Sims
Simple breakdown of how hormones affect strength, recovery, and fueling
Menstrual cycle phases explained with climbing-specific advice
“Women Are Not Small Men”—how training should differ
Visual summary chart for quick reference
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Log insights, track trends, and fine-tune your cycle-syncing strategy.
“How I feel” prompts for mindset and mood
Track soreness, recovery, sleep, and cravings
Weekly reflection boxes to see what worked
Learn when to push and when to pause
Identify patterns across multiple months
-
Use it your way—print, type, or annotate on your tablet.
Fillable PDF version for digital use
Printable version for notebooks or clipboards
Hyperlinked Google Sheets version available
Use on your phone, computer, or at the gym
Customize to suit your personal goals
-
Built by someone who actually trains on steep walls, not just spreadsheets.
Created by a lifelong climber & cycle-syncing enthusiast
Focused on climbing-specific movement, not just general fitness
Includes climbing-specific terms & training metrics
Style-forward design with clean layout and little climber icons
A tool you’ll actually want to use every month
