# Adapt ASAP vs Row Downstream

The clearest difference is update cadence: Row Downstream at every 6 days against Adapt ASAP's every 2 months. On price, ads, in-app purchases and device support there is nothing between them.

Both are free to download. Neither carries in-app purchases, so what you see is what you pay.

Adapt ASAP ships an update every 2 months, Row Downstream every 6 days. The most recent releases landed on October 10, 2026 and October 14, 2026 respectively.

## The numbers

| Metric | Adapt ASAP | Row Downstream |
| --- | --- | --- |
| Price | Free | Free |
| Rating | **[4.9 (19 ratings)](https://appshunter.io/ios/app/adapt-asap/id1667657614/reviews)** | — |
| Number of ratings | **19** | — |
| Positive reviews | 100.0% of reviews | — |
| In-app purchases | No | No |
| Ads | No | No |
| Update frequency | Every 2 months | **Every 6 days** |
| Monetization | Free | — |
| Size | 207 MB | 29 MB |
| Requires iOS | 15.1 | **15.0** |
| Devices | iPhone, iPad, iPod, Apple Watch | iPhone, iPad, iPod, Apple Watch |
| Age rating | 4+ | 4+ |
| Developer | [Michigan Elite Conditioning for Athletes LLC](https://appshunter.io/developer/1667657616) | [Row Downstream LLC](https://appshunter.io/developer/6808844453) |

## What reviewers say

### Adapt ASAP

[App page](https://appshunter.io/ios/app/adapt-asap/id1667657614)

Achieve your fitness goals with personalized training and nutrition plans. Get coached by experts and stay accountable with weekly check-ins or follow proven workout templates. Transform your body and performance.

**Highlights:** Personalized training plans, Nutritional coaching, Weekly check-ins, Pre-programmed workout templates, Full service coaching, Supplement guidance

**Features:** Apple Wallet

**In-app purchases:** none


### Row Downstream

[App page](https://appshunter.io/ios/app/row-downstream/id6808844451)

**Features:** macOS Compatibility, Apple Watch app, Vision Pro support

**In-app purchases:** none


## Frequently asked questions

### Is Adapt ASAP free?

Adapt ASAP is free to download, with no in-app purchases.

### Is Row Downstream free?

Row Downstream is free to download, with no in-app purchases.

### Do Adapt ASAP or Row Downstream have ads?

Neither Adapt ASAP nor Row Downstream shows ads.

### Which is updated more often, Adapt ASAP or Row Downstream?

Adapt ASAP ships an update every 2 months, and Row Downstream every 6 days. Most recently, Adapt ASAP was updated on October 10, 2026 and Row Downstream on October 14, 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.*