Flow Recovery

Flow Recovery analyses your sleep, training load, heart rate variability, and recovery metrics from your Apple Watch to tell you exactly what your body needs today and why. No guesswork, no graphs to interpret. Open the app and know what to do. YOUR DAILY PROTOCOL Flow Recovery reads across your entire health picture to generate a personalised daily training recommendation. Sleep quality, training history, recovery trends, time of day, recent workouts, and dozens of supporting signals are weighed together to produce guidance tailored to where your body is right now. Each protocol comes with a clear explanation, target heart rate zones, duration guidance, and recovery focus areas. Detailed daily guidance, not just a colour-coded score. WHAT YOU GET Sleep View: Track your sleep quality with detailed stage breakdowns, 90-day history, sleep consistency scoring, and restorative sleep analysis. Record naps from Apple Health alongside in-app timer naps in a seven-day history. Set a Smart Alarm with optional Apple Watch haptics and configurable snooze. Adaptive targets adjust to your personal patterns rather than generic benchmarks. Energy View: Monitor your vitals including heart rate, HRV, blood oxygen, respiratory rate, and resting heart rate. Track your steps, active energy, and every workout with detailed metrics and cinematic backgrounds matched to your activity. Recovery View: Follow your 7-day training load trends, cardio fitness classification, and HRV patterns. Understand whether your body is building fitness or accumulating fatigue. RECOVERY TOOLS Aurora: Immersive wind-down soundscapes recorded in remote locations across Iceland, Canada, and Scotland. Designed to transition your mind and body into recovery mode with real-world ambient audio. Reset: Guided haptic breathing through your Apple Watch or iPhone. Three distinct patterns, Restore, Recover, and Recharge, guide eyes-closed breathing sessions through gentle vibration. No screen required. Horizon: Circadian-aware light therapy designed to support your natural wind-down routine. Warm light guidance that works with your body clock, not against it. SUPPLEMENTS Track your supplement stack across morning, evening, and bedtime windows. Receive reminders on your iPhone and Apple Watch with visual depletion indicators so you never run low without knowing. PRIVACY FIRST All your health data stays on your device. No account, no uploads, no third-party sharing. Your Apple Watch data is processed entirely on your phone and never leaves it. BUILT FOR ATHLETES Whether you run, cycle, swim, row, hike, or train in the gym, Flow Recovery understands your sport. Workout detection recognises your activity type and adjusts recovery analysis accordingly. Post-workout notifications deliver intensity-aware guidance when you need it most. APPLE WATCH COMPANION A full Flow Recovery app on your wrist. View your daily protocol, sleep, energy, and recovery without reaching for your phone. Track active energy, steps, training load, HRV, and cardio fitness through the day. Set a nap duration that feeds your protocol on device, and run a Reset breathing session from a choice of guided patterns, all from your wrist. HOME SCREEN WIDGETS Add Flow Recovery widgets to your Home Screen: today's Protocol, Active Energy, Training Load, and Sleep, each reading live from the app so your latest numbers are always one glance away. Free to download with no subscription. RECOVERY » REDEFINED