Flow Recovery vs UltraPlanRun

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

UltraPlan Run is the most complete ultramarathon planning app available. From your first 50K to your tenth 100-miler, everything to plan smarter, race better, and finish prepared, now with a live crew page too. YOUR RACE DASHBOARD All your races in one place, each card shows name, date, distance, and a live countdown. Tap for directions, pin your next race, and keep a full history. INTELLIGENT RACE PLANNING Upload a GPX file and UltraPlan builds your race segments: distances, elevation, ETAs, and daylight. With named waypoints, the plan builds in seconds. Adjust pace, add stops, watch your finish update live. ADAPTIVE PACING FROM YOUR OWN DATA Upload a FIT file from a past race, or record a calibration run, for a personalised pacing profile. Every segment gets its own predicted time and ETA, so your finish reflects how you run the terrain, not flat averages. CREW LIVE LINK & RACE DAY BEACON Send your crew one link by text. It opens in any browser, no app or account needed, and shows your live position, each checkpoint ticking off as you arrive, your splits and pace against plan, and live ETAs for every stop. Flip on the beacon at the start and run. TRAINING LOG & RACE READINESS Track the build-up, not just race day. UltraPlan pulls runs from Apple Health and merges FIT and GPX imports: weekly volume, heart-rate and sleep trends, max-HR. A readiness read from your HRV and resting heart rate, against your baseline, flags when you're recovering, steady, or fatigued, with taper, recovery, and illness alerts. APPLE WATCH & WIDGETS Readiness on your wrist, plus Smart Stack complications and a live countdown. On iPhone, pin a race to your Home Screen with a countdown and elevation profile. LIVE RACE TRACKING On race day, UltraPlan becomes a real-time companion. Live ETA on the lock screen and Dynamic Island, auto-advance through checkpoints, off-course detection. Lock your phone and run. TRAIL TRACK & FIND YOUR WAY BACK On recces and training runs, record a breadcrumb and let UltraPlan guide you home along your own path, not a straight-line shortcut. A built-in SOS screen shares your exact position to read out even with no signal. NUTRITION PLANNING Fuel segment by segment with a database of leading race brands. Add custom foods, set carb and sodium targets, and let Smart Fill build a balanced plan. Assign drop bags and get a full pack-and-shop list for race week. SUPPORT CREW Assign crew to each checkpoint from your Contacts, share plans and shopping lists for clean handovers, and set sleep-stop wake messages so they know when to move you on. COURSE, WEATHER & ELEVATION Per-checkpoint forecasts and live conditions for recces. Heat factors adjust your pace for hot weather, and kit advice flags wet-cold risk: spare waterproofs, dry layers, where to stage them. Elevation profile and route map. SAFETY & HEALTH MONITORING Record body weight with thresholds for healthy loss and gain. UltraPlan alerts you when projected loss enters a caution or high-risk zone, critical in heat. One-tap Emergency SOS shares your problem and location. RACE DAY PACK & KIT Tick off the mandatory kit checklist and add race-specific items, then export a PDF pack: segments, ETAs, nutrition, drop bags, kit, contacts, weather, and logistics in one file. A condensed Quick Card folds into a drop bag; export as CSV. LOGISTICS & SHARING Log travel, hotels, and transport, with reminders for registration and a morning-of alarm. Share a plan with another UltraPlan user, and compare runs segment by segment when you've raced it before. ULTRAPLAN PRO (one-time, lifetime, Family Sharing) The free tier plans one race with most tools. Pro unlocks unlimited races, live tracking, Crew Live Link, FIT and heat-adjusted pacing, training log and readiness, race comparison, full PDF and Quick Card, CSV export, Smart Fill, custom food and kit with iCloud sync, widgets, full weather, and Dark theme. Plan the miles. Trust the plan. Run the race.