RaceFlow

RaceFlow is a specialized workout execution and management app built for iPhone and Apple Watch. Designed for workouts where multiple exercises follow one another—such as HYROX events, CrossFit WODs, functional fitness, interval running, and circuit training—RaceFlow brings clarity, precision, and seamless control to every rep, meter, and transition.

Athletes focus entirely on training with Apple Watch, while coaches or training partners manage stage-by-step progress on iPhone. When training solo, you retain full control from either device.

Focus on your effort—let RaceFlow manage the flow.

■ Manage Progress via iPhone Starting a WOD on iPhone turns your phone into a centralized dashboard for your entire workout session.

During a workout, view your active exercise, target goals, completed stages, split/interval times, total duration, and upcoming exercise. Transition smoothly to the next movement with a tap, or pause, resume, and finish whenever needed.

When training with a coach or partner, they manage the iPhone so you can train without touching screens. When working out alone, all controls remain fully accessible on your device.

■ Dual-Device Sync for Athletes and Coaches RaceFlow separates execution from management to eliminate friction during intense workouts.

The athlete views active movements and goals on Apple Watch, while the coach monitors overall progress on iPhone. Switching stages at the precise moment a goal is met ensures you never lose track of movement order or rest intervals.

Real-time telemetry from Apple Watch—heart rate, distance, pace, and active calories—streams directly to the iPhone dashboard, helping coaches track fatigue and adjust pacing live.

■ At-a-Glance Apple Watch Interface Workouts started on iPhone mirror progress instantly onto your Apple Watch. Quickly check: • Active Exercise & Target Goal (Distance, Time, Reps) • Current Stage / Total Stages • Split Time & Total Duration • Upcoming Exercise Preview • Live Heart Rate (BPM) • Distance, Pace & Active Calories

■ Standalone Apple Watch Execution For outdoor runs or solo sessions without an iPhone, RaceFlow runs completely standalone on Apple Watch. Select WODs, view upcoming movements, advance stages, pause, and finish workouts right from your wrist. Recorded telemetry automatically syncs to iPhone History once reconnected.

■ Preset Library & Custom WOD Builder Choose from preset WODs or build custom workouts tailored to your goals. Add exercises in any order: Run, SkiErg, Sled Push/Pull, Burpee Broad Jumps, Row, Farmers Carry, Wall Balls, and more.

Set custom progression rules for each stage: • Distance Targets (e.g., 1000m Run, 500m Row) • Time Duration (e.g., 40s Work / 20s Rest) • Repetition Targets (e.g., 50 Wall Balls) • Manual Stage Advancement • Targeted Heart Rate Zones

Ideal for HYROX training, functional circuits, running intervals, and rep-based routines.

■ Custom Heart Rate Zones & Haptic Alerts Set custom min/max heart rate limits. If your heart rate strays outside your target zone, Apple Watch sends distinct haptic pulse alerts—helping you manage intensity without looking at the screen.

Disclaimer: RaceFlow does not provide medical advice or heart rate recommendations. Zones should be configured based on individual fitness goals.

■ In-Depth History & Analytics Review overall session stats and stage-by-stage splits in the iPhone History tab: • Total Workout Duration & Stage Breakdown • Time Elapsed Per Stage • Target vs. Actual Performance • Average & Peak Heart Rate • Distance, Pace & Active Calories (Kcal)

Streamline your workout sequence with RaceFlow—stay focused on every step, whether training solo or together.