A woman smiling and climbing a large rock outdoors in a hilly landscape with grass and shrubs under a blue sky.

Climb in Sync

Black and white drawing of a Batman logo, featuring a bat symbol within an oval background.

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A woman with reddish hair lying on a carpeted indoor climbing gym floor, stretching with her arms extended and her head turned to the side, with climbing holds on the wall in the background.

How do You Sync 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 and listen to our bodies better!

Menstrual Cycle Education Posters

Empower your training space—or your own home gym—with this Menstrual Cycle Education Poster, designed to make menstrual health and athletic performance easy to understand and talk about. If you want a poster custom-designed with your gym’s branding, reach out for a quote!

Poster Sources

Physical Posters

A circular infographic illustrating the physical menstrual cycle with days numbered from 1 to 38 and a message stating "Delivered Straight to your Door." The center features icons of a delivery box, delivery truck, and a stylized uterus with the words "MENSTRUAL CYCLE." The outer ring is color-coded with pink, red, and orange sections.

Menstrual Cycle Education Posters for gyms | Physical Copy Delivered Straight to your door

$10 + shipping

Buy here

Digital Download

A circular infographic about the menstrual cycle with a pink and orange color scheme, featuring a cartoon uterus in the center, and arrows pointing downward. Surrounding the circle are numbers indicating days of the cycle, with the text 'Download a Digital Copy' at the top and 'To Print at Home' at the bottom.

Menstrual Cycle Education Posters for gyms | Digital Copy for at-home printing

$10 + shipping

Buy here
Pink digital climbing training tracker with sections for weekly goals, after training notes, and recovery plan, featuring a hand holding a white stylus.

Macrocycle Cycle Climbing Training Tracker

  • 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

  • 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

  • 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

Get it Here

Menstrual Cycle Climbing Training Tracker

  • 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

  • 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

  • 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

Get it Here
Design of a climbing training tracker app with sections for weekly goals, focus areas, and progress notes, featuring a hand writing on a digital tablet, promoting instant download and printable versions.

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