Physiology-aware training & nutrition

Science-backed training and nutrition, adapted to your hormonal profile.

Stop following generic fitness plans built for male physiology. Pace & Phase adjusts your daily workouts and macro targets to your unique hormonal baseline—whether you have a natural cycle, use birth control, or are in perimenopause.

Join the Waitlist — Claim 50% Off at Launch

Calculate Your Safe BMR Target

Lock in 50% off for life ($69/yr or $7/mo). No credit card required.

PACE & PHASE

Tuesday · Luteal

Daily Fuel TARGET

1870 kcal

BMR safety lock active

−20% intensity today

Recovery window detected

🔒 100% Private health data. We never sell your info.

Physiology-aware training & nutrition

Train
with your hormones,
not against them

Join the Waitlist — Claim 50% Off at Launch

Calculate Your Safe BMR Target

Lock in 50% off for life ($69/yr or $7/mo). No credit card required.

PACE & PHASE

Tuesday · Luteal

Daily Fuel TARGET

1870 kcal

BMR safety lock active

−20% intensity today

Recovery window detected

🔒 100% Private health data. We never sell your info.

Physiology-aware training & nutrition

Science-backed training and nutrition, adapted to your hormonal profile.

Join the Waitlist — Claim 50% Off at Launch

Calculate Your Safe BMR Target

Lock in 50% off for life ($69/yr or $7/mo). No credit card required.

PACE & PHASE

Tuesday · Luteal

Daily Fuel TARGET

1870 kcal

BMR safety lock active

−20% intensity today

Recovery window detected

🔒 100% Private health data. We never sell your info.

A kinder, clearer signal

Your workout plan doesn’t know
what your body is dealing with today.

Evidence-Based Methodology

Grounded in sports science and female exercise physiology, not generic fitness trends.

Traditional trackers can push unsafe deficits below your resting metabolic rate — a poor trade for long-term training.

Pace & Phase mobile screen explaining BMR-based daily target calculations and workout energy compensation

Pace & Phase mobile workout log with cycle-aware training load guidance

Pace & Phase mobile Daily Fuel dashboard showing calorie and macro targets

Adaptive to Your Physiology

Tailored guidance that respects natural cycles, synthetic hormone regimes, and menopause.

Pace & Phase mobile Cycle Compass showing menstrual phase and hormone trends

Smart Recovery Tracking

Designed to complement your daily health metrics and favorite wearables for effortless recovery insights.

The daily decision loop

Three signals. One plan that adjusts with you.

Select biological status

Natural Cycle, IUD, Oral Contraceptives, or Menopause/Amenorrhea.

Sync or check in

Import HRV, temperature and active burn — or complete a 10-second morning check-in.

Receive adjusted targets

See daily load adjustments, protected calories and dynamic macro splits — all in context.

The decision layer

All the context your training and nutrition tools leave out.

Seamless wearables sync

Reads HRV, body temperature and active burn automatically.

Oura · Apple Health · Whoop

Seamless wearables sync

Reads HRV, body temperature and active burn automatically.

Oura · Apple Health · Whoop

Fuel compensation & BMR safety

Workout calories update your target — while a safety lock protects your resting needs.

Protected by design

Training intensity guidance

Know how hard to train today without being handed a rigid exercise program.

Effort, not guilt

Training intensity guidance

Know how hard to train today without being handed a rigid exercise program.

Effort, not guilt

Phase-aware progress context

See fluid retention trends separately from true body composition change.

A clearer scale

Phase-aware progress context

See fluid retention trends separately from true body composition change.

A clearer scale

Supplement cabinet

Evidence-informed timing for essentials such as magnesium, iron and vitamin C.

Research-led

Supplement cabinet

Evidence-informed timing for essentials such as magnesium, iron and vitamin C.

Research-led

Your vibe. Your pick.

A thoughtful media layer for Reset, Energy and Bold biological states.

Mindset included

Your vibe. Your pick.

A thoughtful media layer for Reset, Energy and Bold biological states.

Mindset included

Join the Waitlist — Claim 50% Off at Launch

Supportive guidance — not another rulebook.

Built on validated metabolic research accounting for BMR fluctuations,
protein oxidation, and recovery speed across all female life stages.

Built on validated metabolic research accounting for BMR fluctuations, protein oxidation, and recovery speed across all
female life stages.

Pace & Phase IS

A physiology-aware decision support layer · A BMR-protected nutrition & macro guide · A tool to interpret daily recovery signals

Pace & Phase IS NOT

A rigid workout video program · An aggressive under-1200 kcal diet tracker · A medical diagnostic service

Founding member offer

Become a Founding Member

Join 700+ active women optimizing their performance with science
and get priority access to the closed beta test.

Join 700+ active women optimizing their performance with science and get priority access to the closed beta test.

FAQs

Frequently asked questions.

Do I need a wearable device like Oura or Whoop to use Pace & Phase?

No. Pace & Phase is built primarily on female physiology algorithms and scientific research. Smart wearable syncing is being developed as an additional feature, but is not required to get personalized training and macro recommendations.

Does Pace & Phase work if I am on birth control or in menopause?

Yes. Pace & Phase is designed around overall female physiology, not just a standard natural 28-day cycle. The app tailors recommendations based on your specific hormonal profile—whether you use hormonal contraceptives, have an irregular cycle, or are in perimenopause.

How are my daily calorie and workout targets calculated?

Our algorithm uses validated metabolic formulas (like Mifflin-St Jeor) adjusted for female hormone-driven fluctuations in BMR, recovery speed, and energy expenditure across different phases.