# PunchLab vs KO Flow

The clearest difference is ratings volume: PunchLab at 809 against KO Flow's 2. KO Flow's advantage is rating (5.0 vs 4.7) and update cadence (every 3 days vs every 9 days). On price, ads, in-app purchases and monetization model there is nothing between them.

Both are free to download. PunchLab sells 9 in-app purchases, starting at $17.99 per month and KO Flow sells 2 in-app purchases, starting at $6.99 per month. Whichever you choose, the download price is not the number that matters.

KO Flow holds the better App Store score, 5.0 against 4.7. That said, the two scores are not equally well evidenced: PunchLab has 809 ratings behind it against 2, so its average is the more settled of the two. Written reviews point the same way: 86% of PunchLab's written reviews are positive against 100% of KO Flow's.

PunchLab ships an update every 9 days, KO Flow every 3 days. The most recent releases landed on October 26, 2026 and October 29, 2026 respectively.

## The numbers

| Metric | PunchLab | KO Flow |
| --- | --- | --- |
| Price | Free | Free |
| Rating | [4.7 (809 ratings)](https://appshunter.io/ios/app/punchlab-boxing-workout/id1402134277/reviews) | **[5.0 (2 ratings)](https://appshunter.io/ios/app/ko-flow-striking-workouts/id6814962651/reviews)** |
| Number of ratings | **809** | 2 |
| Positive reviews | 86.2% of reviews | **100.0% of reviews** |
| In-app purchases | Yes | Yes |
| Ads | No | No |
| Update frequency | Every 9 days | **Every 3 days** |
| Monetization | Free with in-app purchases | Freemium |
| Size | 115 MB | 205 MB |
| Requires iOS | **15.1** | 16.4 |
| Devices | iPhone, iPod | iPhone, iPad |
| Age rating | 4+ | 4+ |
| Developer | [PunchLab SRL](https://appshunter.io/developer/1475090696) | [Mesmer LLC](https://appshunter.io/developer/1841654475) |

## What reviewers say

### PunchLab

[App page](https://appshunter.io/ios/app/punchlab-boxing-workout/id1402134277)

Engage in interactive boxing and kickboxing workouts at home with expert coaches. Track your punches, monitor progress, and burn calories without any equipment. Join a global community for a complete fitness experience.

**Highlights:** Interactive follow-along workouts, Real-time punch tracking, Calorie burn estimation, Personalized progress tracking, On-demand coach-designed sessions, Punching bag integration

**Features:** macOS Compatibility, Vision Pro support

**In-app purchases (9)**

| Purchase | Price | Billing |
| --- | --- | --- |
| Monthly Plan | $17.99 | per month |
| Monthly Plan | $17.99 | per month |
| PunchLab Plan - Quarterly | $34.99 | per 3 months |
| Quarterly Plan | $34.99 | per 3 months |
| Quarterly Plan | $34.99 | per 3 months |
| Unlimited Membership - Annual | $79.99 | per year |
| Yearly Plan | $79.99 | per year |
| Yearly Plan | $79.99 | per year |
| Yearly Plan | $79.99 | per year |

**What reviewers like**

- 👍 Solid coaching
- 👍 Engaging for ex-grapplers
- 👍 Brilliant for fitness and learning
- 👍 Excellent for boxing technique and fitness
- 👍 Great for solo heavy bag work

**What reviewers complain about**

- 🐛 Music issues during workouts
- 🐛 App crashes and bugs
- 🔒 Everything behind paywall
- 🔒 Strap issues and needs improvement

**Reported bugs**

- App crashing mid-workout
- Incorrect combination display
- Subscription issues and unexpected charges

**Requested features**

- More Muay Thai and kickboxing workouts
- Ability to control music volume separately
- Longer and more advanced workouts
- Integration with fitness tracking apps
- Customizable workout plans


### KO Flow

[App page](https://appshunter.io/ios/app/ko-flow-striking-workouts/id6814962651)

This app offers guided voice workouts for boxing, kickboxing, Muay Thai, and karate. Choose your trainer, customize rounds, and follow combination callouts for shadowboxing or heavy bag training. It also includes fight studies and progress tracking.

**Highlights:** Voice-guided striking workouts, Boxing, kickboxing, Muay Thai, karate programs, Customizable round length and tempo, Build and save personal workouts, Fight Studies for technique analysis, Workout history and progress tracking

**Features:** macOS Compatibility, Vision Pro support

**In-app purchases (2)**

| Purchase | Price | Billing |
| --- | --- | --- |
| KO Flow Premium Monthly | $6.99 | per month |
| KO Flow Premium Annual | $39.99 | per year |


## Frequently asked questions

### Is PunchLab free?

PunchLab is free to download, with in-app purchases available.

### Is KO Flow free?

KO Flow is free to download, with in-app purchases available.

### Which has better reviews, PunchLab or KO Flow?

KO Flow is rated higher. PunchLab averages 4.7 out of 5 from 809 ratings, while KO Flow averages 5.0 from 2 ratings.

### Do PunchLab or KO Flow have ads?

Neither PunchLab nor KO Flow shows ads.

### Which is updated more often, PunchLab or KO Flow?

PunchLab ships an update every 9 days, and KO Flow every 3 days. Most recently, PunchLab was updated on October 26, 2026 and KO Flow on October 29, 2026.

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*Compared by [AppsHunter](https://appshunter.io/) from daily US App Store data. Review summaries are generated from verbatim App Store reviews.*