The BLACKROLL® Guide to Cycle-Based Training

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Train with your rhythm. Not against it.

Some weeks just go smoothly. Others feel harder—even though nothing has changed. Often, it’s because of where you are in your cycle.

The BLACKROLL® Guide

Your Cycle Is Your Strongest Training Partner

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Tools that work with your rhythm

Resistance band set

Routines for Every Phase of Your Cycle

Whether it’s mobilization, relaxation, or targeted activation—these routines guide you through every phase of your cycle. The right thing at the right time.

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Mobility Training: 14 Simple Exercises for Home

Daily Mobility Exercises for All Joints

Full-Body Workout: 30-Minute Workout for Home

30-Minute Full-Body Workout for Home

Hip Stretches: The Best Exercises for Stiff Hips

Exercises for Flexible Hips

Self-Care Routine: 4 Exercises for Inner Relaxation

Take a Break from the Holiday Hustle with More Self-Care

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Rotation Exercises: Greater Flexibility for the Spine

Relieve tension, strengthen your back, and promote relaxation. These 5 rotation exercises will help you mobilize your upper body.

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Breathing Exercises: Breathe Away Stress and Anxiety

10 Minutes of Interactive Breathing Exercises to Release Stress and Anxiety

Dive Deeper—Into Your Cycle

Cycle-Based Training

Victorine Kulier

Performance Optimization Through Cycle-Based Nutrition

Cycle-based nutrition can be the key to strengthening your natural hormonal rhythm—for more energy, better focus, and an improved quality of life. In this article, learn how you, as a female athlete, can use this approach to optimize your performance.

Heart Rate Variability in the Female Cycle: What You Need to Know

Find out why HRV fluctuates during menstruation, the follicular phase, and the luteal phase—and how sleep, breathing, and moderate endurance training can improve it.

Victorine Kulier