In-depth analytics
See exactly what's driving recovery, energy and performance.
Understand your body.Train with purpose.Progress together.
Sleep, recovery, energy and training in one place — with a clear answer to the only question that matters each morning: how hard should I go today?
1-week free trial of Flowa Pro
6.9Score
63
69
61
01 — Understand
Understand your day at a glance.
Your body's signals, brought together.
One Daily Score from 0 to 10, backed by Recovery, Energy and Sleep. Each one is compared with your own baseline — not someone else’s.
- 0–10Daily Score
Your overall state for today, with a simple label: Ready, Balanced, Normal or Recovering.
- 3Sub-scores
Recovery, Energy and Sleep, each from 0 to 100, so you can see which one is pulling the day.
- 7dDaily Signals
HRV, resting heart rate, blood oxygen and more — each shown against your last 7 days.
5.9Score
50
54
78
Why this score?
Not just a number. The reason behind it.
- 01Your signals come in
Apple Watch syncs automatically. No watch? Measure your heart rate with the iPhone camera and log the rest in seconds.
- 02They become one score
Flowa weighs your signals against your personal baseline and turns them into a single Daily Score.
- 03You see what drove it
Every score breaks down into contributions — with a confidence level, so you know how much to trust it.
- 04You get a plan for today
A recommended intensity and ready-made sessions that fit how your body looks today.
01Your signals come in
Apple Watch syncs automatically. No watch? Measure your heart rate with the iPhone camera and log the rest in seconds.
Daily SignalsLive
- HRV62ms+8% vs 7d
- Resting HR54bpm−2 vs 7d
- Blood oxygen97%0 vs 7d
- Respiration14.8/min+0.3 vs 7d
- Sleep7h 20m+25m vs 7d
Dowhatyourbodyneeds.
Not more. The right thing.
02 — Train
Train with purpose.
Personal programmes, ready-made plans or your own workouts — tracked set by set, indoors and out.
LIVECoach cue
Keep your core tight and lower with control.
Guided workout mode
3D anatomy animations, live coach cues and rest timers through every set.
Every set, rep and kilo
Log weights and reps as you go. Your progress builds itself.
Dumbbell Alternate Bench Press0/4
SetWeightReps
135 kg5
240 kg5
340 kg5
445 kg4
Weight
35kg
Reps
5
Distance1.16km
Pace6:42/km
Heart rate131bpm
Outdoor GPS
Pace, distance and heart-rate zones live — on your phone or your wrist.
58%Productive
Training load
Cardio load, perceived load and ACWR, broken down day by day.
Workout library
Ten categories to build from — or design your own.
Apple Watch
Live on your wrist.
Your Daily Score on your watch face, live workouts with pace and heart rate, and automatic sync — everything connected, nothing to type.
- Automatic measurements
- Live workout tracking
- Score at a glance
03 — Connect
Progress together.
Communities, challenges, monthly goals and an Activity League that turns consistency into something you can see.
Global league1,284 participants
#45311pts
- 43ECEthan C.318
- 44OBOlivia B.314
- 45LTLiam T.309
- 46CAChloe A.306
- 47JWYou297
14 active days6 rhythm13 days left
Silver89 pts to Gold
Community status
4Ready
3Balanced
1Recovering
6.5Community avg.
Monthly goal
5KkcalCalories
6/8 reached
- Communities
Train with your club, your team or your friends.
- Challenges
Short goals that keep everyone moving.
- Shared workouts
Share a session and let others train it too.
Flowa Pro
Everything, unlocked.
Start with a free week. Cancel anytime from your App Store settings.
Community & friends
Join groups, follow friends and share workouts.
Training load detail
Cardio load, perceived load, ACWR — broken down day by day.
Full history & trends
Every measurement, going as far back as you've tracked.
Build your own workouts
Pick from ready templates or design your own programmes.
Guided workout mode
Live coaching through every set, rep and rest.
Prices are shown in the App Store in your local currency.
FAQ
Questions, answered.
No. With an Apple Watch, Flowa measures automatically and tracks workouts live. Without one, you can measure your heart rate with the iPhone camera and add the rest manually.