Your body changes.Your plan should too.
FLOWW reads how you’re doing today, then WAVE adapts your training, food, recovery and habits into one clear plan.
Syncs with
AI Training Companion
FLOWW combines the precision of a tracker with the intuition of a coach, helping you move better, eat smarter, and rest deeper.
Build strength you canactually control.
No machines. No guesswork. Just progressive bodyweight training built around how you move and what you want to achieve.
Sessions
Week streak
Volume
Volume
Week streak
Muscle-up
12 reps+3 PR
One adaptive system.
Built around you.
FLOWW brings your training, nutrition, habits and recovery together. Your Floww Score turns the signals into one number, and your Floww State puts the day into one of three modes — the whole app changes colour with it.
- Your DataLog + Sync
- Floww ScoreHow you're doing
- Floww StateWhat you need today
- WaveWhat to do next
One score. Three states. One adaptive system.
FLOWW continuously turns your changing data into a clearer next step.
Your workout should listen to you.
Tell WAVE how you feel, and it adjusts your workout before you even start.
My shoulder hurts today.
One coach. Everything you need today.
WAVE brings your workout, meals, hydration, recovery, and habits together, so you always know what to do next.
Why is my flow score low?
The more you use it, the better it gets.
WAVE connects the dots between your training, nutrition, recovery, and consistency, giving you a clearer picture of what is helping you progress.
Log my meal.
Training is only half the story.
Log a meal by scanning, snapping or just telling WAVE. FLOWW breaks it down to macros, micros and net energy — then reads it against water, sleep and steps, so the coaching you get tomorrow already knows what you ate and how you slept today.
- Meals scored on quality, not just calories.
- Water, sleep and steps tracked as daily habits.
- Both feed the flow score that sets your session.
Nutritional details
32%
Fat
50%
Carbs
28%
Protein
Today’s habits
2/3Water Intake
2.5L / 3L
Sleep Quality
8h 12m
Daily Steps
8,432 / 10k
Food quality
Vegetables
+7Whole grains
+5Red meat
-3Excess sodium
-529
day streak
-100 kcal
Net energy
Hydration
2.5L of a 3L target
One glass before your session.
Log a meal
Scan a barcode, snap the plate or just tell WAVE what you ate.
Rajma chawal
540 kcal · 24 g protein
Consistency
91%Last 28 days of habits, not workouts.
Micronutrients
Fiber
32 g left
Magnesium
41 mg left
Potassium
900 mg left
Iron
14 mg left
Sleep
8h 12m
+46m vs avgRecovery is High. WAVE cleared a heavy push day.
How FLOWW works
Before you join the FLOWW.
Everything you need to understand what FLOWW does, and what it does not pretend to do.
FLOWW is an adaptive fitness system that brings training, nutrition, recovery and daily habits into one plan. Instead of handing you a fixed programme, it helps decide what makes sense for your body and schedule today.
WAVE is FLOWW's AI fitness coach. It reads the context you give it, such as goals, completed sessions, sleep, soreness, available time and food, and recommends the next useful action. It also explains why a recommendation changed.
They are daily training states. FLOW means you appear ready to push, STEADY favours controlled progress and technique, and RESTORE prioritises lower load and recovery. Your state guides the whole day rather than simply changing a colour.
No. FLOWW can use your check-ins and activity inside the app. Compatible health and wearable connections can add useful context when those integrations are available, but the core experience should not depend on owning extra hardware.
FLOWW is being designed around calisthenics, gym training and yoga. WAVE connects strength, skill, mobility and recovery work so you can follow one direction even when your training style changes.
You can log food by voice, barcode or photo. FLOWW looks beyond calories to food quality, macros and useful micronutrient context, then relates that information to your goals, recovery and daily plan.
No. FLOWW is a fitness guidance product, not medical care. Pain, injury, illness or medical nutrition decisions should always be handled with an appropriately qualified professional.
Early access will open in batches on iOS and Android. Final availability and pricing have not been announced; waitlist members will receive the launch details first.
Join the first FLOWW members and get one email when your access is ready.
No spam. One email when your spot is ready.