Short answer

Cycle syncing means adjusting how you train, eat and rest to the four phases of your menstrual cycle: menstrual, follicular, ovulatory and luteal. 28 is built for that day to day: it plans your workout and meals for the phase you are in, on top of period and ovulation tracking. Research on performance by phase is still mixed, so 28 adapts to what you log rather than assuming every cycle is exactly 28 days.

The four phases, in plain English

• Menstrual: your period. Energy is often lower. Gentler movement and recovery-friendly food fit many people.
• Follicular: after your period starts ending. Energy often rises. A good window for harder training for many women.
• Ovulatory: around ovulation. Often a peak for strength and social energy.
• Luteal: after ovulation, before the next period. Energy can dip; cravings and PMS show up for many. Scale training and lean on steadier meals.

These are patterns, not rules. Your logged cycle and how you feel matter more than a textbook chart.

How 28 applies it

1. You enter your last period and usual cycle length (and keep logging).
2. 28 estimates your current phase from that log, and can use Oura or Apple Watch temperature to refine your fertile window.
3. Each day you get a phase-matched workout video and phase-based meal guidance.
4. Gaia can answer questions about energy, cravings, workouts and food for where you are in your cycle.

When another app is the better pick

• Tracking only: Clue or Flo are stronger pure period trackers.
• Original Cycle Syncing® method: MyFLO is Alisa Vitti's official app.
• Athletes by training load: Wild.AI or FitrWoman may fit runners better.
• Birth control: only an FDA-authorized contraceptive app should be used that way. 28 is not birth control.

FAQ

What is the best cycle syncing app? It depends on what you want synced. For daily workouts and meals built around your phase, 28. For the original branded method, MyFLO. For tracking only, Clue or Flo.

Does cycle syncing work if my cycle is irregular? It works best when the app updates from your logged cycle instead of a fixed 28-day calendar. 28 updates your phase from what you log.

Can a cycle syncing app be used as birth control? No. Only apps the FDA has authorized as contraception should be used that way.

Is there a free cycle syncing app? Several have free tiers, including 28. Full workout and meal plans in 28 need a paid plan after a free trial.

Privacy

There are no ads in 28, and we don't sell your data. More: privacy FAQ.

Related pages

• Best cycle syncing apps comparison: best cycle syncing apps
• What is 28: what is 28
• Method: how 28 plans each phase
• App Store: 28: Period & Cycle Tracker
• Markdown of this page: cycle-syncing.md