# Flow Recovery — RECOVERY » REDEFINED > Guided recovery sessions and expert guides for athletes and fitness enthusiasts. (iPhone/iPad app by Flow Recovery Ltd.) - Source: https://appshunter.io/ios/app/flow-recovery/id1607137754 (this page in markdown: same URL + `.md`) - Developer: [Flow Recovery Ltd](https://appshunter.io/developer/1607137756) - Category: Health & Fitness, Sports - Price: Free - Age rating: 4+ - Requires: iOS 26.0 · 63 MB - Languages: American English - Released: 2022-02-10 - Data updated: 2026-09-05 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/flow-recovery/id1607137754/reviews.md ## What is Flow Recovery? Flow Recovery analyses your sleep, training load, heart rate variability, and recovery metrics from your Apple Watch to tell you exactly what your body needs today and why. No guesswork, no graphs to interpret. Open the app and know what to do. YOUR DAILY PROTOCOL Flow Recovery reads across your entire health picture to generate a personalised daily training recommendation. Sleep quality, training history, recovery trends, time of day, recent workouts, and dozens of supporting signals are weighed together to produce guidance tailored to where your body is right now. Each protocol comes with a clear explanation, target heart rate zones, duration guidance, and recovery focus areas. Detailed daily guidance, not just a colour-coded score. WHAT YOU GET Sleep View: Track your sleep quality with detailed stage breakdowns, 90-day history, sleep consistency scoring, and restorative sleep analysis. Record naps from Apple Health alongside in-app timer naps in a seven-day history. Set a Smart Alarm with optional Apple Watch haptics and configurable snooze. Adaptive targets adjust to your personal patterns rather than generic benchmarks. Energy View: Monitor your vitals including heart rate, HRV, blood oxygen, respiratory rate, and resting heart rate. Track your steps, active energy, and every workout with detailed metrics and cinematic backgrounds matched to your activity. Recovery View: Follow your 7-day training load trends, cardio fitness classification, and HRV patterns. Understand whether your body is building fitness or accumulating fatigue. RECOVERY TOOLS Aurora: Immersive wind-down soundscapes recorded in remote locations across Iceland, Canada, and Scotland. Designed to transition your mind and body into recovery mode with real-world ambient audio. Reset: Guided haptic breathing through your Apple Watch or iPhone. Three distinct patterns, Restore, Recover, and Recharge, guide eyes-closed breathing sessions through gentle vibration. No screen required. Horizon: Circadian-aware light therapy designed to support your natural wind-down routine. Warm light guidance that works with your body clock, not against it. SUPPLEMENTS Track your supplement stack across morning, evening, and bedtime windows. Receive reminders on your iPhone and Apple Watch with visual depletion indicators so you never run low without knowing. PRIVACY FIRST All your health data stays on your device. No account, no uploads, no third-party sharing. Your Apple Watch data is processed entirely on your phone and never leaves it. BUILT FOR ATHLETES Whether you run, cycle, swim, row, hike, or train in the gym, Flow Recovery understands your sport. Workout detection recognises your activity type and adjusts recovery analysis accordingly. Post-workout notifications deliver intensity-aware guidance when you need it most. APPLE WATCH COMPANION A full Flow Recovery app on your wrist. View your daily protocol, sleep, energy, and recovery without reaching for your phone. Track active energy, steps, training load, HRV, and cardio fitness through the day. Set a nap duration that feeds your protocol on device, and run a Reset breathing session from a choice of guided patterns, all from your wrist. HOME SCREEN WIDGETS Add Flow Recovery widgets to your Home Screen: today's Protocol, Active Energy, Training Load, and Sleep, each reading live from the app so your latest numbers are always one glance away. Free to download with no subscription. RECOVERY » REDEFINED ## Key features - Guided recovery sessions - Expert-developed guides - Targeted percussion, vibration, or heat therapy - Pre-workout preparation - Post-workout recharge - Rest day recovery ## Recent user reviews (10 of 12) All indexed reviews: https://appshunter.io/ios/app/flow-recovery/id1607137754/reviews.md ### 1/5 — Funktioniert nicht *2025-07-06, version 1.0* Total unbrauchbar ### 1/5 — App *2025-04-21, version 1.0* App ohne funktion ### 1/5 — Keine Funktion *2025-04-19, version 1.0* App funktioniert nicht ### 1/5 — App startet nicht *2025-04-15, version 1.0* Taugt Nix! ### 1/5 — App ohne Funktion *2025-03-03, version 1.0* App öffnet zwar zeigt aber nichts an. 0/5 Punkte ### 1/5 — Funktioniert selten bis nie *2024-06-15, version 1.0* Steigt immer wieder mit Netzwerkfehlern aus, weil der zugehörige Server ausgefallen ist. ### 2/5 — Update requested *2024-01-24, version 1.0* Can you please release an update where you can see all routines of a session in the Guides tab? It should be possible to see all routines without having to wait until the timer has expired. The current version of the app is unfortunately very impractical. If this is improved I would give the app 5 stars. ### 5/5 — Great accompanying app for an even better product *2022-02-25, version 1.0* Brilliantly designed app that allows me a completely personalised experience - will save me a lot of money on expensive physio sessions! The app allows you to choose between four levels of session intensity, before tailoring to whichever massage device you have / area you want to target for recovery / time you want to spend. It even gives you the option to pick which sport you have been playing so it knows which muscle group to target! I already loved my Flow massager, but the addition of this app has enhanced my recovery experience to no end - and all for free as well! ### 5/5 — Very helpful *2022-02-11, version 1.0* Just what I needed, the videos are very helpful and the app is easy to follow. ### 5/5 — Amazing! *2022-02-11, version 1.0* I love this app as I previously did not know what areas I should be targeting when using my Flow Pro. I have noticed a great different and my muscle pains have decreased a lot! 100% recommend! ## Frequently asked questions about Flow Recovery ### What types of recovery sessions does Flow Recovery offer? Flow Recovery offers four types of guided sessions: Recovery for pain reduction, Recharge for post-workout optimization, a general Recovery session for rest days, and Reset for pre-workout preparation. ### How many expert-developed guides are available in Flow Recovery? Flow Recovery features a library of 500 expert-developed guides tailored to specific needs and sports, allowing users to create bespoke recovery plans. ### Is Flow Recovery suitable for beginners or only advanced athletes? The app is developed for athletes, fitness fanatics, and everyone, indicating it caters to a broad range of users with varying fitness levels. ### What devices is Flow Recovery compatible with? Flow Recovery is available on iPhone, iPad, and iPod devices, offering accessibility across Apple's mobile ecosystem. ### Does Flow Recovery have ads? No, Flow Recovery does not contain advertisements, providing an uninterrupted user experience. ### When was Flow Recovery last updated? Flow Recovery was last updated on February 10, 2022, with its initial release on the same date. ### What is the age rating for Flow Recovery? Flow Recovery has an age rating of 17+, suggesting mature content or themes that may not be suitable for younger users. ### Can I create my own recovery sessions in Flow Recovery? Yes, users can take recovery into their own hands by selecting and creating their own personalized recovery sessions within the app. ## Version history (last 5 releases) ### 2.0.3 — 2026-08-04 Your first minutes with Flow now explain themselves. 2.0.3 rebuilds onboarding, adds in-App education and introduces a hands-on tutorial. ONBOARDING » REBUILT • A clearer path from first launch to your first protocol verdict • Choose your goal, set your sleep target and preview your Fitness and Recovery views • Your birthday prefills from Apple Health where available • Notification preferences simplified and matched with Settings LEARN » MORE • New Learn More cards across Sleep, Energy and Recovery • Each opens an in-depth guide to the science behind the metric TUTORIAL » GUIDED • Learn the App by using it: tap, swipe and expand real cards with a guided spotlight • Replay any time from Help & Support POLISH • Better empty states when Health data is still arriving • Copy, contrast and layout refinements throughout Flow is free, and your health data never leaves your iPhone. ### 2.0.2 — 2026-06-07 APPLE WATCH APP A full Flow Recovery app for Apple Watch. Check your daily protocol, sleep, energy, and recovery without reaching for your phone. Track active energy, steps, training load, HRV, and cardio fitness through the day. Set a nap duration that feeds your protocol, run a Reset breathing session from a choice of guided patterns, and mark your supplements as you take them, all from your wrist. HOME SCREEN WIDGETS New widgets for your Home Screen: today's Protocol, Active Energy, Training Load, and Sleep. Each reads live from the app, so your latest numbers are always one glance away. Plus refinements to how your Apple Watch and iPhone stay in sync. ### 2.0.1 — 2026-05-05 Two new tools join the Sleep view, alongside a smarter daily protocol and a stack of fixes throughout the app. NAPS The Sleep view now records naps. Detected naps from Apple Health sit alongside in-app timer naps in a seven-day history. Confirm or dismiss detected naps with a single tap. SMART ALARM A new wake alarm that fires on the iPhone with optional Apple Watch haptics. Configurable snooze, bundled sounds, and a bedtime warning when the phone is on silent. SMARTER DAILY PROTOCOL Each day's protocol now carries a contextual sub-label drawn from the strongest signal in your data, for example "MODERATE » steady state" or "REST » sleep debt is catching up". The four daily actions are now drawn from a wider pool, tailored to your signals on the day. SLEEP VIEW Sleeping Wrist Temperature opens into a seven-night deviation view with status and interpretation. Sleep Metrics cards now sit at uniform height with cleaner labels. APPLE HEALTH A neutral background and a dismissible connection card greet users who skip Apple Health during onboarding. The connection status in Settings now reflects reality. Plus fixes to launch animation rendering, swimming workout classification, sleep query window, third-party sleep data filtering, and several Sleep view layout edge cases. ### 2.0 — 2026-04-21 Flow Recovery 2.0 is a complete rebuild. You asked for more than a user guide. You wanted an app that actually helps you recover. We listened. Version 1 showed you how to use your recovery devices. Version 2 reads your Apple Watch data and tells you exactly what your body needs today. Every morning, Flow Recovery analyses your sleep, training load, and recovery metrics to deliver a clear daily protocol with personalised guidance on what to do, how hard to go, and why. New in 2.0: Daily training protocols generated from your health data, with target heart rate zones and duration guidance. Detailed sleep analysis with 90-day history, stage breakdowns, and adaptive targets. Real-time vitals monitoring across heart rate, HRV, blood oxygen, and respiratory rate. Training load tracking to balance effort and recovery across your week. Aurora, immersive wind-down soundscapes from Iceland, Canada, and Scotland. Reset, guided haptic breathing through your Apple Watch for eyes-closed recovery. Horizon, circadian light therapy to support your natural wind-down. Supplement tracking with reminders and depletion monitoring. Apple Watch companion app. Full privacy-first architecture with all data processed on your device. Nine months of development. Built on your feedback. No subscriptions. No cloud. Just better recovery. ### 1.0 — 2022-02-10 No release notes. --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-05.*