PERIMENOPAUSE, MENOPAUSE, POSTMENOPAUSE · BUILT FOR THIS DECADE
Perimenopause changed the rules.
So does the program.
You are not broken. Your protocol is outdated. Muscle, VO2 max, sleep, and nervous system, trained together, by a coach who lives inside this decade with you. Hanna Horner is 51 and her VO2 max went from 43 to 49 on this program.
A real training block.
Not a menopause light-workout.
Almost every "menopause fitness" program on the internet is a lower-load version of the workout you were already doing. Lighter weights, gentler cardio, more stretching, wrapped in permission to slow down. That is not what your body needs right now. That is what got you here.
Road 2 Hybrid is the opposite. Heavy strength on the lifts that protect bone. VO2 max intervals on the ergs and the road, because peak aerobic capacity is the single strongest predictor of how the second half of your life goes. Protein at doses that actually trigger muscle protein synthesis in a body with anabolic resistance. And a nervous system practice built by a clinical hypnotherapist, because sleep and recovery are training.
Hanna is 51. She wrote this program from the middle of her own perimenopause. Selina Leblanc is 39 and coaches the strength and nutrition side. You will train like an athlete because you still are one.
See you on the inside. ❤️
Hanna & Selina
Every year you spend "being gentle"
is a year you don't get back.
Muscle mass falls faster in perimenopause than in any other decade of adult life. Bone density follows. VO2 max drops roughly 10% per decade after 40 in sedentary women, and roughly 5% in trained ones. The gap between those two numbers is the entire game.
A program that keeps you comfortable keeps you on the wrong side of that gap. A program that trains you produces the woman who is stronger at 60 than she was at 40. Both women exist. The only difference is what they trained for.
Why this decade needs
more intensity, not less.
Estrogen decline is not just a hormonal event. It is a signal to muscle, bone, brain, and cardiovascular system. The training and nutrition that answer that signal look like an athlete's programming, not a wellness routine.
STUDY 01
VO2 max is the single strongest predictor of all-cause mortality after 50.
Large prospective cohorts show a low-fit woman has 5x the all-cause mortality risk of a high-fit one, and the size of that gap widens after menopause. Peak aerobic capacity is trainable at every age. Hanna took her own VO2 max from 43 to 49 on this exact program in her early 50s.
STUDY 02
Heavy strength is what defends bone through the estrogen drop.
Bone density research (Beck, Watson, and others) consistently shows load matters more than movement. Two heavy strength sessions per week, with real weight on real compound lifts, moves DEXA scores in a way that pilates and light dumbbell circuits do not.
STUDY 03
Protein needs go up, not down. Most menopausal women eat half of what they need.
Anabolic resistance means a menopausal body needs closer to 1.6-2.2 g/kg of protein per day, distributed 30-40 g per meal, to trigger the same muscle protein synthesis response it had at 30. That is 100-140 g of protein for a 65 kg woman. Selina Leblanc builds a nutrition track around exactly that.
STUDY 04
Sleep and nervous system regulation are training inputs. Not optional recovery.
Perimenopause disrupts sleep architecture for most women. That crushes HRV, stalls recovery, and blunts training response. Hanna is a Clinical Hypnotherapist. The hypnosis and breathwork tracks are built for exactly this: getting a wired system to downshift so training actually lands.
The mindset piece is built by
a clinical hypnotherapist.
This is not journaling prompts or a Sunday intention. Hanna has 27 years in clinical hypnotherapy. The mental training inside this program is the same work she does with private clients, adapted for training and menopause.
- ▸Hypnosis for sleep, because a menopausal nervous system does not downshift on its own anymore.
- ▸Hypnosis for identity, so you stop training as the person you were and start training as the woman you are becoming.
- ▸Hypnosis for pain and injury tolerance, because this decade will test you and grit is a trainable pattern.
- ▸Breathwork protocols that visibly move HRV up over a training block.
- ▸A weekly team call that sounds nothing like a bootcamp yell.
Twelve weeks. Your split.
Built for a real body.
- 01Choose a 3, 4, 5, or 6-day split. Every split hits heavy strength, VO2 intervals, and easy aerobic work in the same week.
- 02Dumbbell and kettlebell scaling on every lift, plus barbell progressions when you are ready. Home-gym friendly.
- 03Coed program. Everyone trains toward RX weights. Dual M/W standards on wall balls, sled, carries and sandbag.
- 04Full hypnosis and breathwork stack, built by Hanna specifically for menopausal recovery and sleep.
- 05Selina Leblanc's nutrition track: protein-first, no fasting, no diet framing. Just eating like an athlete.
- 06Adaptive engine: benchmark your fitness on week one, retest every block, personalized load and pace.
- 07Community, live gym room, Saturday sim board. You will know their names. They will know yours.
One app.
One decade of your life.
Seven days free. No card charged until day seven. Commit in 12-week bricks, not open-ended annual subscriptions. Decide from inside the program whether the next 12 weeks build on the first.
Road 2 Hybrid · Menopause-ready
Twelve weeks of hybrid training with heavy strength, VO2 intervals, Zone 2, hypnosis, breathwork, macros, community, live gym room, and the full adaptive engine. Built by a 51-year-old clinical hypnotherapist and menopause coaching expert who lives inside this decade with you.
Free for 7 days. Then $397, or 3 × $139. Full app access. Renew at 12 weeks and evolve.
Every membership includes the full app and AI coaching backed by two real coaches. Want private coaching on top, direct messaging with Hanna and Selina plus a weekly personal check-in? That layer exists. We will show it to you inside the app once you are training.
DO YOU LIVE IN CALGARY?+
We keep six local spots to train with us in person at our home gym in Springbank, west of Calgary. Three mornings a week ($997) or Saturday sim only ($297). Both pay-in-full or split into three payments. Small group, capped at six.
APPLY FOR A LOCAL SPOT →The gym, the lounge,
and the team room.
This isn't a content library you scroll through alone. It's a live training room. You pick your program, and the community is right there with you. That is the whole design.
See who's training right now.
The team, in your pocket.
Today's session, ready to go.
See your crew training right now
The live gym floor shows you who is in-session. Drop in. Cheer them on. Let them pull you forward on the days you don't feel like it.
Snap a photo, get your macros
No logging. No guessing. Personalized targets, workout-window fuelling, weekly trend.
A hypnosis library nobody else offers
Race performance, recovery, focus, and finally making peace with food as fuel.
Breathwork that moves your HRV
Sessions built to move your nervous system, and your recovery score, in the right direction.
AI coaching, backed by real coaches
An AI coach in your pocket for food, training and form questions any hour. Behind it, two real humans: Selina Leblanc on programming and nutrition, Hanna Horner on hypnotherapy and performance psychology.
THE EVIDENCE
Built on the research everyone else ignores.
Every claim on this page is anchored in peer-reviewed research or the sport's own performance data. Numbers link to full citations at the bottom.
~80% 1RM
is the load threshold where women in midlife see real gains in power, bone density, and function. Light circuits don't cut it.
→ Heavy strength days are protected. Not light circuit work dressed up as strength.
Power > strength
After 45, power declines faster than strength and predicts function better. Driven by loss of fast-twitch fibres.
→ Plyometrics and velocity work every week. Broad jumps, wall balls, intent moved fast.
1.6-2.2 g/kg
protein per day is the current consensus range for active adults. Distribution across 3-5 meals beats front or back-loading.
→ Selina's nutrition coaching anchors on protein distribution across meals, not the daily total alone.
3-5 g/day
of creatine monohydrate. Evidence in women 40+ is now strong for strength, bone density, and cognition. No loading required.
→ The one supplement we recommend without hedging.
~6 breaths/min
Slow breathing at roughly six breaths per minute reliably increases HRV and vagal tone. Meta-analysis of 58 studies.
→ Breathwork tracks in the app hit this exact cadence. Trainable, measurable nervous-system shift.
Recovery multiplier
JAMA meta-analysis: meditation programs produce reliable improvements in stress, sleep quality, and pain perception.
→ Recovery and deep-sleep tracks target the exact levers that let tomorrow's session actually count.
REFERENCES
- [1]Mendoza-Muñoz M, et al. Resistance training for postmenopausal women: a systematic review and meta-analysis. Menopause. 2023. Link
- [2]Rodríguez-López C, et al. Neuromuscular adaptations after 12 weeks of light- vs. heavy-load power-oriented resistance training in older adults. Scand J Med Sci Sports. 2021. Link
- [3]Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr. 2017. Link
- [4]Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018. Link
- [5]Smith-Ryan AE, et al. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021. Link
- [6]Candow DG, et al. Current evidence and possible future applications of creatine supplementation for older adults. Nutrients. 2021. Link
- [7]Laborde S, et al. Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and meta-analysis. Neurosci Biobehav Rev. 2022. Link
- [8]Russo MA, et al. The physiological effects of slow breathing in the healthy human. Breathe (Sheff). 2017. Link
- [9]Lin IM, et al. Breathing at a rate of 5.5 breaths per minute with equal inhale-to-exhale ratio increases heart rate variability. Int J Psychophysiol. 2014. Link
- [10]Goyal M, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014. Link
The evidence supports the design, not a guaranteed result. Outcomes depend on the work you put in.
The ones we
get asked most.
I'M STILL CYCLING. IS THIS FOR ME?+
Yes. Perimenopause starts years before periods stop. The training and nutrition principles here (heavy strength, VO2 intervals, high protein, real recovery) apply from mid-30s onward. You are not behind. You are early.
I'M 10 YEARS POSTMENOPAUSAL. IS THIS FOR ME?+
Yes. The women who make the biggest strength and VO2 gains on this program are often 60+, because they were the most under-trained coming in. There is no upper bound.
I HAVE NOT LIFTED IN YEARS. WHERE DO I START?+
You start with a benchmark week. It is short, skippable, and sets your personal loads. From there the program scales everything to you. You are never asked to lift a weight the app hasn't verified you can move.
DO I NEED TO RUN?+
There is running in the program, but everything scales to walking, incline treadmill, ski erg, row, or bike. The energy system stays the same. Your joints get to vote.
I'M ON HRT. DOES THAT CHANGE ANYTHING?+
The program does not diagnose, prescribe, or gatekeep. HRT decisions belong between you and your doctor. The training and nutrition work either way.
WHAT IF I CAN'T DO A BURPEE?+
You leave that field blank on the benchmark. The app knows. Every session ships with substitutions.
IS THIS ONLY FOR WOMEN?+
No. The program is coed. This page speaks to women in menopause because that is the audience most under-served by mainstream training. Men are welcome and train the same block.
This decade is the one
that decides the next four.
You are not too late. You are not too fragile. You are one training block away from the strongest version of yourself, run by a coach who is walking through it with you. Seven days free. Come see.
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