Through the effects of estrogen and progesterone, the menstrual cycle exerts its greatest training-related influence on aerobic endurance training.
As discussed in our CEO’s bestselling book, 𝘙𝘶𝘯𝘯𝘪𝘯𝘨 𝘗𝘦𝘳𝘪𝘰𝘥𝘪𝘻𝘢𝘵𝘪𝘰𝘯, one of the ways to organize your training is to use a block periodization model, in which you congregate the stress with 2-3 hard workouts during the estrogen-high week 2 of your menstrual cycle, and do just 1 hard workout the week of your period and the other 2 weeks.
This block periodization approach also works well if your period lasts 5 days. You can also do 1 hard workout the week of your period and 2 hard workouts each of the other weeks.
If you’re not adversely affected by your period and don’t experience much discomfort or cramping, you can always experiment with hard workouts during your period and keep track of how you respond.