This app analyzes your sleep, training load, and heart rate variability from your Apple Watch to provide personalized daily recovery recommendations. It offers detailed insights into your sleep, energy levels, and training trends, along with tools like soundscapes and guided breathing to aid recovery. All your health data remains private and on your device.
2.0.4
November 9, 2026
A smarter, more human Daily Protocol. Flow Intelligence now considers more signals from your sleep, training and recovery to help you decide whether to push, take it easy or rest. Flow Recovery is now available in German, Estonian, French and Spanish in the app. We’ve also made further privacy improvements. A huge thank-you to everyone who tested this release, especially Emin Hodzic. Your feedback helped shape this update.
MoreNo, Flow Recovery is ad-free. The app is free to download and use without any advertisements interrupting your experience.
Flow Recovery is available on Apple Watch, iPhone, and iPad. This allows for seamless integration and data syncing across your Apple ecosystem.
The latest version of Flow Recovery is 2.0.4, last updated on November 9, 2026. While specific update frequency isn't detailed, the app is actively maintained.
Flow Recovery has an age rating of 4+. This indicates it is suitable for users of all ages, with no mature content.
Flow Recovery prioritizes privacy by keeping all health data on your device. There is no account creation, no data uploads, and no third-party sharing, with Apple Watch data processed entirely on your phone.
Flow Recovery offers immersive soundscapes called Aurora, guided haptic breathing sessions called Reset, and circadian-aware light therapy called Horizon to help users transition into recovery mode.
Yes, Flow Recovery allows you to track your supplement stack across different times of the day. It also provides reminders and visual depletion indicators on your iPhone and Apple Watch.
Unlike apps that just provide color-coded scores, Flow Recovery offers detailed daily guidance with clear explanations, target heart rate zones, duration recommendations, and specific recovery focus areas tailored to your body's current state.
