Free printable · Bloomelle
Free Printable Weekly Cycle Planner
A two-page, print-at-home planner for the week: mark which days look good, so-so or not ideal for a workout, focus work, big decisions and rest, add a ten-second check-in each evening, then look back after a few cycles at what you actually noticed. No signup, no email.
Download
How to use it
Day 1 of a cycle is the first day of your period. Write the date and the cycle day for each column, then mark each activity for each day as good, so-so or not ideal. Treat these as starting points: a plan for the week, not a rulebook. Each evening, circle energy, focus and mood from 1 to 5 and note whether the plan fit.
After two or three cycles, use the table on page two to write down what you noticed in each phase. Your own notes are the useful data, and they may or may not match what you read elsewhere.
What to keep in mind
Cycles vary. The NHS says cycles commonly run from every 21 to 35 days, and the US Office on Women's Health describes 24 to 38 days as regular and notes that length can change from month to month and with age.
The evidence on cycle phase and performance is limited and mixed. A 2023 review of strength and resistance training concluded it is premature to say that cycle phase meaningfully changes performance, recommended an individual approach, and noted that cycle-related symptoms can affect some people, so tracking how you feel can help. That's why the planner asks what fit, not what should. For a plain-language overview of the four phases, see Cleveland Clinic.
The planner is not medical advice and doesn't diagnose anything. If something about your cycle worries you, talk to a doctor.
Prefer your phone to do the planning?
Bloomelle forecasts the coming week from your last period start date and average cycle length, suggests which days may suit workouts, focus work, big decisions or rest, and adds a ten-second daily check-in. Free to download, no account, and your dates stay on your phone.
More free resources
Questions
Is this planner free?
Yes. Download and print as many copies as you like for personal use. Please don't resell or republish the files; link to this page instead.
Do I need the Bloomelle app to use it?
No. The planner works on its own, with nothing to sign up for. Bloomelle forecasts the coming week from your own period start date and cycle length, and adds a ten-second daily check-in, but the paper version doesn't need it.
How long is a typical cycle?
Often quoted as 28 days, but sources describe a normal range of roughly 21 to 38 days, and a cycle can change from month to month and with age. Count day 1 as the first day of your period and use your own average.
Does cycle phase really affect energy, focus or workouts?
Many people notice patterns, but the research is mixed. A 2023 review of the evidence on strength performance concluded it is premature to say that cycle phase meaningfully changes it, and recommended an individual approach. The planner is built for that: it helps you notice what fits you.