Frequently asked questions

It builds you a multi-week training program from a short questionnaire, then runs each workout on your phone — video demonstrations, a countdown, audio cues — and records what you did. What you log feeds back into the weeks that follow, so the load moves without you managing it.

No. Pick "No Equipment" and your plan is built entirely from bodyweight movements. If you have a couple of dumbbells and a pull-up bar, say so and it uses those. It only ever prescribes equipment you told it you have.

No. A Bluetooth chest strap adds live zones during conditioning work and a fuller picture afterwards — time in zone, training load, how fast your heart rate recovers. Without one, effort is guided by the talk test and your own rating, and the plan adapts just the same.

Right now nothing is for sale — the app has not launched. You will be able to answer the questions and see a full plan without paying or even entering an email address. Pricing for the paid tier is not set yet, and we will publish it here before anyone is asked to pay.

No. The plan comes from a rules engine, not a language model. Splits, volume ranges, rep schemes and progression rules live in small tables a coach can read and argue with. The same answers always produce the same plan — and when one is wrong, we can point at the rule that made it wrong.

About a minute. Nine multiple-choice questions, then the program is generated while you watch. You see the split, the weekly structure and which weeks are recovery weeks before you commit to anything.

No. You can answer the questions and see your whole plan without typing an email address. Add one when you want to keep it and use it on another phone — nothing you built has to be moved or re-entered.

Tell it during setup. You can flag nine areas: ankle, elbow, foot, hip, knee, lower back, neck, shoulder and wrist. Every exercise marked as contraindicated for what you flagged is removed from the pool your plan is built from, so those movements never appear. Fitness Flow is not medical advice — if something hurts, get it looked at, then tell the app what to avoid.

Yes. Swap an exercise, adjust the sets and reps, or change the timings on one recurring day, and every future occurrence of that day rebuilds around your change. Recovery weeks stay correctly scaled down. Workouts you have already completed are left alone.

Anywhere from one to seven. The plan changes shape to match: one to three days means full-body sessions, four splits into upper and lower, five and six move to push, pull and legs. Fewer days is not treated as a worse plan, just a different one.

You choose, from five minutes to two hours, and the program is composed to fit that. Each goal has a recommended range — around 45 to 75 minutes for building muscle, shorter and more frequent for fat loss — and it will tell you if the length you picked is likely to be too short to do much.

No. Fitness Flow needs an internet connection. Once a workout has started, the timer, the cues and the countdown all run on your phone, so a brief drop in signal mid-session will not stop you — but there is no offline mode, and that is a deliberate design decision rather than a gap.

Not today. The only wearable support is pairing a Bluetooth heart-rate monitor, which includes most chest straps and many watches broadcasting in heart-rate mode. Health-app and smartwatch integrations are things we want to build, not things we have built.

Reps in reserve — how many more reps you could have done when you stopped a set. "Three sets of 8–12 at RIR 1" means stop each set with about one rep left in the tank. It is how the plan prescribes effort without guessing what weight you can lift on any given day, and it is why the same session works on a strong day and a tired one.

Because you adapt while you recover. Programs run in blocks that build for a few weeks and then drop to a deload — a week at a fraction of your normal set volume — so accumulated fatigue clears and the next block starts from a higher floor. You can see which weeks these are before you start.

English. The app is built so more languages can be added without rework, and German is the next one planned, but English is what ships today.

iPhone and Android. It is one app built for both, with the same features on each. Store links will appear here at launch.

In the European Union. Your plans, workouts, activity history and heart-rate readings are stored on servers inside the EU, and the privacy policy will name the hosting setup in full before launch.

No. You sign in with your email address and a six-digit code sent to it. There is no password to choose, forget, reuse or reset.

No, and there are no plans for one. Fitness Flow is a training tool, not a network. Your training log is yours and it is not shown to anyone.