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.

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.

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.