Cardiorespiratory Differences in Male vs. Female Athletes

Males tend to have a larger heart and lung capacity, giving them a higher VO₂ max (up to 25–30% greater than females). This allows for more oxygen-rich blood per heartbeat, fueling performance—especially at higher intensities.

🧠 But here’s the advantage for females: Women typically have a higher capillary density and mitochondrial efficiency, meaning they’re excellent at extracting and using oxygen at the muscle level. Over long distances like triathlons or marathons, this can lead to superior endurance efficiency.

👉 Coaching Tip: Females benefit hugely from structured strength training and endurance efficiency work to offset any initial VO₂ gap.

Muscle Fibre Composition: Endurance vs. Power

Female athletes naturally have more Type I (slow-twitch) muscle fibres—great for endurance. Males lean more toward Type II (fast-twitch) fibres, ideal for power and speed but more prone to fatigue and slower recovery.

💪 Female Advantage: Better fatigue resistance and quicker recovery from sub-maximal efforts. However, we do need to actively train for power to compete at all levels.

👉 Alpha State Tip: Add plyometric and resistance training 1–2 times per week to build power and enhance muscle fibre diversity.

Hormonal Fluctuations and Performance

Female athletes deal with monthly hormonal shifts across the menstrual cycle, impacting energy, temperature regulation, recovery, and fuel usage.

During the luteal phase, oestrogen and progesterone make us rely more on fat than carbohydrates. This is great for steady-state endurance but can hinder high-intensity sessions.

👉 Smart Fuel Strategy:

• Prioritise carb-rich meals before intense workouts in the high-hormone phase
• Use your cycle as a training advantage, not a limitation

Female Recovery Demands Are Unique

Post-workout, oestrogen can blunt muscle repair, and progesterone increases protein breakdown. Female athletes also store less glycogen post-exercise, making timing of recovery nutrition more critical.

👉 Pro Recovery Tip: Within 30 minutes of training, aim for:

• 25–30g of protein
• A fast-digesting carb source (glucose-based)

This helps replenish energy stores, reduce muscle soreness, and support lean muscle gains.

Hydration, Heat, and Hormones

During the second half of the menstrual cycle, progesterone raises core body temperature and delays sweat response—raising the risk of overheating. Oestrogen also decreases plasma volume, impairing hydration levels.

👉 Hydration Hack for Female Athletes:
Use electrolyte drinks, especially in hot weather or before long races. Sodium and fluid retention become crucial during the luteal phase.

Why It All Matters

Understanding sex-based training differences doesn’t mean we’re held back—it means we’re empowered to train in ways that work with our physiology, not against it.

At Alpha State Coaching, we work closely with female triathletes, runners, and cyclists to design plans that account for these biological differences—improving performance, reducing injury risk, and building confidence.

These are general guidelines, so it’s essential that women track their menstrual cycles to better understand their own unique physiology and how it may affect training and performance.

🚺 Female-Focused Coaching Support

Ready to train smarter, not harder? Our expert team offers:

• Personalised, cycle-aware endurance plans
• Strength programming for performance and longevity
• Ongoing 1-1 support from coaches who understand female physiology

📩 Have questions or want to start your own tailored training journey?
Contact us or join the Alpha State community today.

🧠 Need help planning around your cycle or managing energy dips?
We’ve got your back.