Flowa: HRV & Recovery Tracker

Bring HRV, sleep, wellness and training data into one view. New analysis screens make your daily readiness easier to understand.

Meet Flowa – your personal daily readiness, recovery and performance companion.

Flowa helps active individuals, athletes and everyday movers understand how their body responds to training and stress — using real physiological and lifestyle data, not guesswork.

Instead of relying on a single number, Flowa now provides a DailyScore supported by three key dimensions:

Recovery – how well your body has recovered

Performance – how ready you are to perform

Fatigue – how much strain and load you are carrying

This gives you a clearer and more realistic picture of your daily condition.

With a simple 5-minute daily routine, Flowa analyzes your readiness using:

Heart Rate Variability (HRV) measured via your iPhone camera

Sleep duration

Wellness & subjective recovery

Mood, energy and mental sharpness

Muscle readiness

Daily hydration

Training load from recent workouts (including accumulated load and sudden spikes)

Understanding HRV; Heart Rate Variability (HRV) is the tiny time difference between each heartbeat. These variations reflect how your nervous system and recovery systems are functioning.

Higher balance usually indicates better recovery and stress tolerance, while reduced variability may signal fatigue or overload.

Flowa turns complex physiological signals into simple, actionable insights.

No expensive sensors. No complicated dashboards. Just clear guidance for your daily training decisions.

Flow Rhythm (Nervous System & HRV Check via Camera) is Flowa’s daily nervous system measurement.

Using only your iPhone camera and flashlight, Flowa shines light through your fingertip and tracks tiny changes in blood flow. From this signal, it calculates your HRV and transforms it into an easy-to-understand score.

Flow Rhythm helps you:

• Monitor how well your body recovered overnight

• Detect early signs of fatigue or stress

• Decide whether today is a push, maintain or recovery day

• Track HRV metrics such as RMSSD, SDNN and resting heart rate

• Measurement time: about 60 seconds per day.

Flow Check (5-Question Wellness Test) Answer 5 quick questions each day:

Sleep Quality Energy Level Mood Mental Sharpness Muscle Readiness

This captures your subjective recovery and complements your HRV and training load data.

Log your daily hydration and sleep duration easily. These habits strongly influence recovery and performance and are integrated into your readiness analysis.

Training Load & Injury Risk Monitoring Log workouts manually or sync with Apple Health & Apple Watch.

Flowa calculates: Daily training load (Effort Score / RPE) Acute:Chronic Workload Ratio (ACWR) Load zones (low, optimal, high) Overload and spike alerts

Helping you avoid:

Sudden training spikes Prolonged overload Long periods of undertraining Daily Analysis & Deep Insights

Flowa includes a dedicated daily analysis page showing:

Why your DailyScore is high or low Which factors are driving fatigue Which systems are supporting recovery Clear explanations of your current condition

Everything is designed to help you understand long-term patterns, not just daily numbers.

Simple 5-Minute Daily Routine

Wake up → Measure Flow Rhythm → Answer Flow Check → Log sleep → Log hydration → Done.

Your entire readiness and recovery system in just a few minutes per day.

Designed For

Athletes

Runners & cyclists

Strength training users

Active lifestyle individuals

Anyone who wants better recovery, performance and energy

Premium Features

Unlock full access to:

DailyScore with Recovery, Performance & Fatigue breakdown

Full training load & injury risk analysis

Daily deep analysis and explanations

Long-term trend tracking

Access to historical data

Why Flowa?

Helps you train smarter

Helps reduce fatigue and overload

Helps prevent injury risk

Helps you stay consistent and motivated

Turns your body’s signals into daily guidance

Your body has a rhythm. Flowa helps you understand it.