Sync to your Cycle

Why try DediKate Sync to your Cycle?

How to Participate

Get started on the DediKate Sync to your Cycle plan in 3 simple steps:

Step 1

Step 1

Sign up on DediKate for a Two Week Free Trial.

Step 2

Step 2

Register for the Sync to your Cycle plan FREE on DediKate (challenges tab).

Step 3

Step 3

Print the planner or save it to your device, and get started!

Start 7 Day Free Trial

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Who is this challenge suitable for?

Any women who have a menstrual cycle

How do I know which week I am on in my cycle?

You can use a menstrual cycle tracker app such as Flo to monitor where you are in your menstrual cycle. Alternatively wait until you are menstruating and this will align with week 1 of the exercise planner.

What if my cycle is longer/ shorter than the typical 4 week cycle?

It is normal for the menstrual cycle length to be somewhere between 21 and 40 days. If you notice that your cycle differs from the average 28 day don’t worry this may be your normal and you can adapt the plan accordingly. You may find that you want to cut a week short or that you repeat a week again, depending on how you feel.

What type of workouts are in the plan?

Sync to your Cycle includes all workout types across the DediKate platform. This includes HIIT, Yoga, Pilates, Strength Training and more! The plan also gives you guidance on what type of cardio to do and when.

What if I have a question or need some support?

We have an amazing team ready and waiting for your messages! This includes our exercise specialist Alison. Just login to DediKate and head to the get in touch section to send us an email.

Do I need equipment?

  • 1 set of dumbbells 1-3kgs
  • 1 set of dumbbells 4-8kgs
  • Resistance Bands (optional)

Don't worry if you do not have weights, you can always use cans and filled up waterbottles!

What else do I get access to?

As a DediKate member you get access to everything on DediKate! This includes new workouts uploaded each week, workout challenges, recipes, specialised instructors, support and motivation from DediKate members and more!

Is this open for both New Zealanders and Australians?

Yes it sure is! Infact anyone anywhere in the world can join!

Is this plan suitable for all fitness levels?

This plan is suitable for almost all fitness levels. Many of our workouts have beginner-advanced levels. Our trainers also give modifications for intense or hard exercises!

DediKate Features

DediKate offers everything you need to lead a healthy balanced lifestyle, including features to improve your fitness, strength, recovery and nutrition.

Variety of Workouts

From HIIT to Yoga, Weights to Pilates, DediKate offers all workout types so you can choose the best ones for you.


Your DediKate Membership includes hundreds of recipes, meal plans, nutritionist chats and education, and more.

Live Streamed Workouts

Need an extra bit of motivation? Join our live streams to inspire you take your workout to the next level.

Anywhere, Anytime

DediKate is designed to fit into your lifestyle, so you can workout whenever or wherever you are.

Kate Ivey - Founder and Trainer

Alison Blanchard - Exercise Specialist

Helen Cole - Yoga Instructor

Caroline Paterson - HIIT and Strength Trainer

Did you see us on Seven Sharp?

Check out our wonderful feature on New Zealand's TV 1 current affairs show, Seven Sharp. What started as a dream of Kate's is now a wonderful community of women throughout NZ and Australia!

Workout anytime, anywhere

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