WOMEN'S HEALTH

Your app doesn't know
what week you're in.

Your recovery score tanks every month for no reason. Your energy disappears mid-luteal and your app calls it overtraining. You eat the same and gain weight in week three. None of this is random. Vora knows your cycle, adjusts for it, and stops treating your body like it works the same way every day.

Who fitness research is actually based on
British Journal of Sports Medicine, 2021
Male-only studies70%
Mixed (no sex analysis)24%
Female-only studies6%
This is who your recovery algorithm was trained on. When your HRV dips every month and your app says "take a rest day" - that is the gap showing up in your data.

You already feel the difference. Now see it.

That week where everything clicks and you PR effortlessly? That is your follicular phase. The week where every rep feels heavier than it should? Luteal. Here is what is actually happening.

Menstruation
Days 1-5
Energy: Lower
HRV: Rising
Light / Recovery
Follicular
Days 6-13
Energy: Increasing
HRV: Peak
High Intensity / PR window
Ovulation
Days 14-16
Energy: Peak
HRV: High
Max Strength / Power
Luteal
Days 17-28
Energy: Declining
HRV: Dropping
Moderate / Endurance
Vora tracks where you are and adjusts your training, recovery baselines, and calorie targets automatically. No manual phase logging needed.

Explore All Topics

Strength Training

Why women need more resistance training

Nutrition

Iron, calcium, and female-specific needs

Recovery

Cycle-phase recovery differences

Contraceptives

How hormonal birth control affects training

Perimenopause

Training through the transition

Sleep

Hormonal impacts on sleep quality

Hormone Literacy

How estrogen, progesterone, and cortisol shape training

Bone Health

The strength training and bone density connection
NUTRITION

Your tracker is missing half the picture

DAILY IRON RDA COMPARISON
Women18mg
Men8mg
You need more than double the iron. If you are tired all the time and your tracker just says "eat more protein," this is probably why.

If you have ever hit a wall mid-training block despite hitting your macros, the answer might not be calories. Iron, calcium, vitamin D, and energy availability are where things quietly fall apart. Your metabolic rate shifts 5-10% across your cycle. Your app probably does not adjust for any of it.

Vora tracks 90 nutrients per food, flags when your iron or calcium intake drops below what you need, and adjusts calorie targets to your cycle phase. Not just macros.

Read the full guide
STRENGTH TRAINING

Heavy compound lifts are not optional

WHAT YOU HEAR
"Stick to light weights, do pilates, avoid heavy barbell work."
WHAT THE DATA SHOWS
Heavy compound movements are the single most effective intervention for bone density (the LIFTMOR trial proved this), ACL injury prevention (2-8x higher risk for women), and long-term metabolic health. Not a nice-to-have. Essential.

If you have been avoiding the barbell, you are missing the single best thing you can do for your bones, your joints, and your metabolism long-term. That is not opinion. It is the research.

Vora programs your strength work around your cycle. Higher intensity during your follicular phase when you are primed for it. Scaled back in the late luteal when joint laxity increases and recovery slows. You stop fighting your body and start working with it.

Read the full guide
RECOVERY

That monthly "bad recovery" score is not bad recovery

HRV TREND ACROSS MENSTRUAL CYCLE (SIMPLIFIED)
MensesFollicularOv.Luteal
If you have ever noticed your recovery score dropping like clockwork every few weeks, this is why. It is not overtraining. It is progesterone.

Progesterone rises in your luteal phase, bumps core temperature by 0.3-0.5 C, suppresses HRV, and changes your sleep architecture. That is normal. But your WHOOP does not know that. It just sees lower HRV and tells you to rest - even if you feel fine and could train.

Vora builds phase-specific baselines. A 45ms HRV in your luteal phase means something different than a 45ms in your follicular phase. Your recovery score reflects where you actually are, not where a one-size-fits-all algorithm thinks you should be.

Read the full guide
CONTRACEPTIVES & TRAINING

On the pill? Your cycle data changes. Your app should too.

65%of women
65% of reproductive-age women use contraception. Almost no fitness app asks about it.
The pill, IUD, and implant each change your hormonal landscape differently. That affects your recovery, your performance ceiling, and which training strategies actually work for you.

On a combined pill, you do not have a natural follicular peak - so cycle-synced training advice built for natural cycles will steer you wrong. On a progestin-only method, cortisol metabolism shifts, changing how you recover. Each method has different training implications.

Vora asks what you are on during setup and adjusts its models. If cycle-phase optimization does not apply to your situation, the app adapts instead of pretending you have a textbook 28-day cycle.

Read the full guide

This is not a pink-washed feature

A lot of apps add a period tracker and call it "women's health." That is not what this is. The British Journal of Sports Medicine found that only 6% of exercise science research was conducted exclusively on women. The recovery algorithms, training plans, and nutrition models in most apps were built on that 70% male-only data. That is not neutral. It is less accurate for you.

Vora was built with this gap in mind from day one. Cycle-aware training is not a toggle you turn on. Hormone-adjusted recovery is not a separate mode. Contraceptive-aware coaching is not an add-on. It is how the entire app works.

You should not have to wonder whether your fitness app was designed for your body. With Vora, it was.

6%
female-only studies
18mg
daily iron RDA (women)
2-8x
ACL injury risk gap
5-10%
luteal BMR increase
ALSO EXPLORE

Stop working against your cycle

Training that adapts to your phase. Recovery that knows the difference between a real dip and a hormonal one. Nutrition beyond macros. Free to start.

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