Cyclic Routine Playbook: Synchronizing Supplements & Training

Structure of the 28-Day Plan

Phase	Focus	Supplements	Measurement Points
Days 1–7	Refill	Iron, Vitamin D, Electrolytes	Ferritin, HRV, Sleep
Days 8–14	Performance	Creatine, Adaptogens	HR, Lactate, Energy Scores
Days 15–21	Recovery	Glycine, Omega-3	hsCRP, Sleep Duration
Days 22–28	Maintenance	Multinutrient, Magnesium	Mood, Check-ins

Tools

• Calendar + automations (Notion, Lab2go) with push reminders.
• Data layer: Log HRV + blood values per phase.
• Review slot every four weeks to adjust phase.

Benefits

• Supplements don’t run in endless loops but follow a clear goal.
• You see whether training and supplement plans actually work together.
• Each phase has defined KPIs, making adjustments easier.

Conclusion

Cyclic routines reduce decision stress and ensure that you align data, lifestyle, and products – whether for performance or recovery.