Now on the App Store
Your body already runs on cycles. Time your lifestyle did too
One date. Four phases. A daily plan for training, food and energy — with the why behind it. Nothing to log daily.
The shift
You’re not the same every day. Your routine shouldn’t be either.
Most training advice ignores your cycle. Onda is the plan that works with it — not another tracker.
Forcing a hard session on a day that already feels heavy.
Knowing which days tend to feel better for pushing, and which for easing off.
PMS shows up like a surprise — every single month.
Recognizing a hormonal pattern — not a personal failing.
Big decisions and big moments scheduled at random.
Planning them for when your energy tends to run higher.
Slow progress feels like nothing is working.
Understanding why progress was never going to be a straight line.
The four phases
Same body, four different weeks
Every cycle moves through four hormonal phases. Onda reads where you are today — and adapts the plan to it.
01 · Menstrual
Menstrual
Hormones at their lowest. Rest here is productive, not lazy.
02 · Follicular
Follicular
Energy climbs as estrogen rises. Build and begin.
03 · Ovulatory
Ovulatory
A short peak. Feel big days, plan big moments.
04 · Luteal
Luteal
Inward energy, rising appetite. Be steady — cravings are chemistry.
What you get
The actual app, in ten seconds a day
- MOVE
One workout cue
Matched to today’s phase — harder days and easier days, planned around how you tend to feel.
Why now → progesterone peaks; your body runs ~0.3° warmer today.
- EAT
One food cue
Iron-rich lunch, steady carbs — food that fits the week you’re in.
Why now → cravings this week are chemistry, not weakness.
- THE WHY
The reason, every time
A short, honest explanation with every cue. Not just an instruction.
Why now → knowing why makes it easier to trust the rest day.
- ONE DATE
One date. Nothing else to log.
Phase math happens on your phone. Nothing to log daily, no history to keep up with.
We only ever ask for one date. No daily symptom logging — by design, not as a limitation.
Questions
Fair questions
The things we’d want to know before giving an app our cycle date.
Is Onda another cycle tracker?
No — and you don’t have to switch. Keep Flo or Clue for tracking; Onda is the layer on top that turns where you are in your cycle into a daily plan for training and food.
Do I have to log symptoms every day?
Never required. Setup is your last period start and your cycle length, once. There’s an optional 10-second evening check-in if you want the plan to react to how you feel — skip it and the plan still arrives. No streaks to maintain.
How does it know my phase without daily input?
Phase timing follows well-documented hormonal patterns — the luteal phase, for example, tends to run about 14 days. Onda does that math on your phone, fresh every day.
What if my cycle isn’t exactly 28 days — or I’m on hormonal birth control?
You set your own cycle length, and the plan scales to it. When a new period starts, updating the date is one tap from the main screen. If your cycle varies a lot month to month, predictions get less precise — each update brings Onda back in sync with your body.
And if you’re on hormonal birth control, Onda asks about it during setup: methods that suppress ovulation change the picture, and we adjust honestly — including telling you when phase-based planning doesn’t apply, instead of pretending it does.
What happens with my data?
Your cycle records stay on your phone, and we never sell them. Onda is only offered with analytics on: your phase, cycle day, cycle length, period logs and check-in options go to PostHog in the EU, with masked screen recordings, so we can see how Onda is used across the cycle and improve it — never for advertising. Switching that off in Profile deletes everything. If you turn reminders on, their send times and text (which can name a phase) go through our EU server and OneSignal to reach you. To measure our ads, Meta learns only that an install, trial start or purchase came from an ad — never anything about your cycle.
Is this medical advice?
No — Onda is educational content based on published research on cycle physiology. It doesn’t diagnose or treat anything. For medical questions, talk to a clinician.
Your plan starts with one date
Enter your last period date once. Onda does the rest, on your phone.