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Period Workout Intensity Planner
A plain planner for period-day movement notes, energy, cramps, flow, sleep, lower-effort options, rest options, leaks, and care questions.
Some period days make movement feel simple.
Other days need a backup plan.
This planner helps you name what is true today. It does not tell you what workout to do. It does not grade your effort. It does not say what is safe for your body.
Use it before a workout, class, practice, shift, or walk.
Today note
Fill this in before you choose what to do.
Question Your note Date Period day or cycle day, if known Planned movement Main reason for movement mood / habit / training / commute / fun / other Energy low / okay / high Sleep last night poor / okay / good Cramps none / mild / strong Flow light / medium / heavy / not sure Leak worry none / some / high Dizziness or faint feeling no / yes / not sure Fatigue none / some / strong Lower effort option Rest option Question for care
Plain notes help.
"Low sleep. Strong cramps. Walk instead of class." That is enough.
Movement choice map
This is a notes map, not a rule.
If today has... I may choose... What I want to ask later Low energy Strong cramps Heavy flow Leak worry Poor sleep Dizziness or faint feeling Strong fatigue No symptoms today
CDC physical activity guidance says some activity is better than none.
That does not mean you must move today.
Lower effort options
Write options you already know.
Do not use this list as a prescription.
Planned movement Lower effort option Rest option
Use your own words for a lower effort option.
If you are unsure, leave it blank and ask.
Your body and care plan matter more than this page.
Leak and product plan
Use this if flow or leaks change how you move.
Need Your plan Product before movement Backup product Backup layer Dark clothes or spare clothes Bathroom access Cleanup plan What I do not want to share
For product notes, use the period product backup layer planner. For cleanup, use the period leak cleanup plan.
After movement note
Fill this in later if you want a pattern.
Question Your note What did I do? Did I stop early? Cramps after better / same / worse / not sure Flow or leak issue no / yes Dizziness, fatigue, or faint feeling no / yes Sleep later poor / okay / good / not yet What would I change next time?
Do not force a meaning from one day.
One note is just one note.
When to ask for help
This planner cannot triage symptoms.
ACOG says painful periods are common. It also says you should talk with an ob gyn if cramps disrupt life or usual care does not help.
CDC lists heavy bleeding signs that can include bleeding longer than 7 days, changing a pad or tampon in less than 2 hours, large clots, or bleeding that keeps you from normal activities.
Ask what applies to you if pain, heavy flow, dizziness, fatigue, faint feeling, shortness of breath, or leaks affect your day.
Questions to bring
Pick the ones that fit.
Does my symptom pattern need a visit? What symptoms should I put at the top of my message? Should I track flow, cramps, or fatigue in more detail? What movement limits fit my health history? What should I do if I feel dizzy? What should I note after exercise? What can I leave out for privacy?
Use the exercise during period symptom log if you want more detail after movement. Use the period cramps after workout log if cramps show up after activity.
For broader context, read exercise during period, exercise by cycle phase, and the cycle syncing workout plan by phase.
Privacy note
Workout notes can reveal period dates, flow, pain, gym location, class times, and routines.
You can keep the note short. You can use paper. You can skip exact times. You can leave out location.
Floriva can keep short cycle notes on your device. Use low detail logging when that fits your privacy needs.
Before you share data with a fitness app, read the fitness app period data privacy checklist. Health app privacy guidance favors less data and clear data use, but you still choose what to type, sync, export, or share.