Flow
Load the bar.
Log the set.
Level up.
Loads the plates, remembers your last lift, scores every finished day in XP, reads your meals from a photo.
- 94
- exercise videos, filmed in-house
- 102
- sports logged from a watch
- 20
- effective reps and the exercise is done
Push · demo day
0/2exercises
Earned today
0XP
Level 2110 XP to Lv 3
- Sets
- 0
- Volume
- 0
- Remaining
- 2
Nothing logged yet. The first set is worth the most, before the day starts to level off.
00How Flow counts a workout
Warm up once. Twenty honest reps. The rest can wait for tomorrow.
Three rules the whole app is built on. Scroll, they explain themselves.
01 Effective reps
The first set is a warm-up. Everything after it counts.
Reach twenty reps after the warm-up and the exercise is done. Not five sets, not a timer. Twenty reps.
- Set 18repswarm-up · 0
- Set 28reps+8
- Set 37reps+7
- Set 46reps+6
0/20
effective reps
Exercise done
02 End partially
Two exercises in and out of time? The day does not end.
End the session partially. What you did is banked, what you did not carries into tomorrow, and you pick up exactly where you stopped.
Today · Legs2 / 4
- 01Barbell Squat✓
- 02Leg Press✓
- 03Hamstring Curl✓
- 04Calf Raise✓
End session partially
Tomorrow · Legs, continued0 / 2
- 03Hamstring Curl
- 04Calf Raise
Streak +1 · XP banked
03 The streak
One exercise keeps it alive. Three empty days in a row end it.
Showing up counts, even for a single exercise. Rest days are fine; a run of three days with nothing in them is the only thing that resets it.
Two rest days: still alive.
Third empty day: the streak resets.
Workout streak
0
two weeks agothree empty days
01Everything in one flow
One app from the first warm-up set to the last meal of the day.
Real footage
Every clip is recorded from the app itself. Nothing is mocked up or generated.
01
Set logging
A plate-loading widget instead of a number field, and a logger that already knows what you did last time.
Read more02
Exercise library
A shared catalog where each exercise has its own looping demo, generated by us, reviewed by us, one per machine.
Read more03
Sports & cardio
Over a hundred sports, each with its own icon and intensity, logged from the sessions your watch already recorded.
Read more04
Finish day
Finish Day turns the session into a score card, a confetti moment and a shareable summary.
Read more05
Points & levels
Every set earns XP against your own numbers, every day has a cap, and the level medal grows with your career total.
Read more06
Nutrition
Meal photos plus a line of context become macros; the week becomes a deficit; the deficit becomes a weight forecast.
Read more07
Programs & marketplace
Auto-generated programs that only ever reference human-crafted, reviewed exercises, browse them in the marketplace or build your own.
Read more08
Heat map & progress
A twelve-week heat map coloured by muscle, an anatomical figure, and charts that know when the bar did not move.
Read more02 Set loggingReal footage
Load the bar. Log the set.
A plate-loading widget instead of a number field, and a logger that already knows what you did last time.
- 01Barbell, weight-stack, fixed-weight and body-weight widgets, picked automatically from the equipment.
- 02Plates land with a slam-in animation and a clink; the rack cascades in when the sheet opens.
- 03Most-used weights sit as one-tap chips, each showing the reps you usually hit at it.
Barbell bench press
70 kg
2.510152025
Last time at 70 kg6 reps · best 8
01 Exercise libraryReal footage
Every movement, generated and reviewed in-house.
A shared catalog where each exercise has its own looping demo, generated by us, reviewed by us, one per machine.
- 01Search by name, muscle group, sub-muscle or equipment; filter with multi-select muscle chips.
- 02Three layouts, grid, list and a swiper that pages through one exercise's machines.
- 03Looping demo videos only load while on screen, so the library stays light on data.
45 strength movements generated and reviewed so far, plus every sport.
Back Extension
back
Chest Cross-Over
chest
Standing Hamstring Curl
legs
Triceps Dips
triceps
Chest Press
chest
Chest Press
chest
Leg Press
legs
Reverse Wrist Curl (Forearms)
forearms
Bicep Curl
biceps
Bent Over Back Rows
back
Back Extension
back
Chest Cross-Over
chest
Standing Hamstring Curl
legs
Triceps Dips
triceps
Chest Press
chest
Chest Press
chest
Leg Press
legs
Reverse Wrist Curl (Forearms)
forearms
Bicep Curl
biceps
Bent Over Back Rows
back
Chest Cross-Over
chest
Leg Raises
abs
Iso Lateral Rows
back
Bulgarian Split Squats with Dumbbells
legs
Chest Press
chest
Chest Press
chest
Reverse Wrist Curl (Forearms)
forearms
Abdominal Machine
abs
Hip Adduction
legs
Triceps Pushdown
triceps
Chest Cross-Over
chest
Leg Raises
abs
Iso Lateral Rows
back
Bulgarian Split Squats with Dumbbells
legs
Chest Press
chest
Chest Press
chest
Reverse Wrist Curl (Forearms)
forearms
Abdominal Machine
abs
Hip Adduction
legs
Triceps Pushdown
triceps
0
in-house exercise videos
0
sports & activities
0
colour themes
0
effective reps per exercise
04 Sports & cardioReal footage
Your run, straight from your watch.
Over a hundred sports, each with its own icon and intensity, logged from the sessions your watch already recorded.
- 01A searchable sport grid, filtered by category, with looping renders for the public sports.
- 02Five-day strip so yesterday's match or this morning's run lands on the right day.
- 03Watch sessions arrive as swipeable certificates, one certificate becomes one entry, ever.
101 sports in the catalog, each with its own icon and intensity.
05 Finish dayReal footage
End the day. Keep the receipt.
Finish Day turns the session into a score card, a confetti moment and a shareable summary.
- 01Finish day, or end partially and keep only the leftovers open for tomorrow.
- 02A confetti burst and the day-score card land instantly, from numbers already on screen.
- 03The summary is a bento of tiles: volume, sets, reps, exercises, records, duration, median rest.
Day score
0 XP
- Sets · 5 exercises+312
- Finished the day+100
- Bench press · 20 effective reps+10
- Intensity bonus · top set at 96%+51
- Rep PR · Hack squat 140 kg × 9+68
- Nothing left over+50
Level 134,270 XP to level 14
10Make it yours
Nine palettes. Light, dark, or whatever your phone says.
Every theme is a full palette, not a tinted accent, the ground, the cards, the ink and the medal all follow.
Flow
Neon Green
Today · Push
Barbell bench press
100 kg
Log set
Level 13
13-day streak
7h 12m sleep
09 Heat map & progressReal footage
See where the work went.
A twelve-week heat map coloured by muscle, an anatomical figure, and charts that know when the bar did not move.
- 01Consistency grid: 7 × 12 weeks, each day striped by muscle share; tap a day for the breakdown.
- 02Anatomical heat map, tinted by sets per muscle over any range.
- 03Most-improved carousel with the exercise's own video and a from → to.
Last 12 weeks
64 sessions
MTWTFSS
chestbacklegsshouldersbicepstricepsabscardio
08 NutritionReal footage
Photograph the meal. Know the deficit.
Meal photos plus a line of context become macros; the week becomes a deficit; the deficit becomes a weight forecast.
- 01One photo flow that handles meals, nutrition labels, macro cards and barcodes.
- 02Free-text context next to the photo, and a type-ahead over your own past meals so repeats are one tap.
- 03Calorie and macro targets derived from your weight, height, age, activity and goal.
7-day balance
Avg deficit -324 kcal
-420
-380
+120
-510
-460
-90
-530
Projected weight change
maintenance 2,480 · avg intake 2156
−0 kg/ wk
Calories burnt come from your watch through Google Health. This only works with Google Health-supported watches; without one, Flow uses your maintenance estimate instead.
Programs built from real movements.
Auto-generated programs that only ever reference human-crafted, reviewed exercises, browse them in the marketplace or build your own.
Push / Pull / Legs
Hypertrophy, intermediate, 6 days a week
Upper / Lower
Strength, beginner, 4 days a week
Full body, 3 days
General, beginner, 3 days a week