WorkoutFlow

Strength training tracker

Stop guessing what weight to pick.

A strategy works out the weight and reps for your next set from your history and how each set felt.

Get started
A man at a lat pulldown picking a weight on the stack
Workout screen: the set is worked out, and why is written under the plan

How it works

  1. 01Your first workout is a probe. The app finds your working weight.
  2. 02You rate every set: how much more you had in you. The next weight follows from the rating.
  3. 03There are several strategies. Pick one for the whole programme or a separate one for each exercise.
Claude

Ask Claude about your training

A chat with Claude that sees your training within the limits you open. It answers from your data and suggests plan changes, and you decide whether to accept them.

Claude chat: ready-made questions about your training

A library of programmes and strategies

Take a ready-made programme, enter your maxes and the rest is worked out. Or build your own and choose a strategy for each exercise.

Programmes

  • 5/3/1 Boring But Big4-week cycles
  • GZCLPthree tiers of load
  • nSuns 531 LP, 4 dayslots of volume
  • Cycling with periodic deadaptationmicrocycles with a break from the load

Strategies

Bracketing: probe and work daysDouble progressionLinear progressionPercent of maxThe 2-for-2 ruleBy feel: reps in reserveTop set and back-offs5/3/1 Boring But Big

Each comes with a worked example and sources.

Progress under control

See where you grow, where you stall and which muscles you under-train, across all workouts and for each programme.

Overall: activity, muscle load against your norm, where it gets hard.
Progress overall: activity and muscle load
By programme: every exercise workout by workout, what grows and what stalls.
Progress by programme: state of exercises and the plan

Installs on your phone like an app

More features

Report after the workout

Where the time went, what grew and what dipped, how hard it felt.

Body check-ins

Weight, nine body measurements and photos for a date. Charts show what changed over a period.

A live coach

Your coach sees your workout as it happens, sets the next set, suggests plan changes and video-calls.

Light workout

Tired? A workout without probes and with the weight lowered by a set percentage. It does not count towards the next ones.

Programme link

Share a programme or a workout. Whoever opens the link can take a copy of the programme.

Privacy in circles

You decide who sees what: just me, a group, followers, everyone. Your coach gets what you open to them.

All features →

Everything for training is free

Free

Workouts, programmes, stats, measurements, history.

Plus · $2.99 a month

Set videos, Claude, coaching (the coach can also be an AI assistant).

You only pay for what costs us to run.

More about pricing

Coaching clients?

Your client trains right here, and you coach them through the same screens: edit the plan during the workout and video-call. Claude drafts the advice.

For coaches →

Your next set is already worked out.

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