AI Rowing Coach · Launching First

FlowCoach

Your coach, on call.

Training plans. Erg analysis. Race prep. Recovery. 24/7.
FlowCoach is the AI rowing coach built into your Flowbase athlete account — trained on exercise physiology, biomechanics, and race strategy, and connected to your erg log, Speed Order™ ranking, and wearables.

📈 Periodized Plans ⚡ Erg Analysis ⌚ WHOOP · Garmin · Polar 🏁 Race Prep 🧠 SportsFlow.ai

Start Free → See Pricing

$99/yr

Annual Plan

24/7

Always On

Training Programs

Wearables

FlowCoachPhysiology · Biomechanics · Strategy

Live Demo

I have a 2K test Saturday. My last one was 6:52 — how should I approach this week?

FLOWCOACHLooking at your erg log, your last three steady-state sessions averaged 1:52.4 @ 18spm — your aerobic base is stronger than test day showed. Your WHOOP recovery has run green 5 of the last 7 days. ERG LOG ✓WHOOP HRV ✓SPEED ORDER ✓

FLOWCOACHThis week: Tuesday 4×750m @ goal pace (1:42), Wednesday recovery row, Thursday 2×500m sharpeners, Friday full rest. Target a 1:42.5 opening 500 and negative-split. You're set up for 6:48.

Build that into my calendar 🔥

Connected to your erg log, wearables & Speed Order™ · Try it free

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What FlowCoach Does

One coach. Every question.

Six coaching capabilities, all grounded in your actual data — not generic advice.

Periodized

📈

Training Plans

Personalized, periodized erg and on-water programs built around your goals, schedule, and test dates — drawn from 35+ evidence-based programs.

Concept2

⚡

Erg Analysis

Reads your erg log — splits, stroke rate, drag factor, PR history — and tells you what's improving, what's stalling, and exactly what to do next.

WHOOP · Garmin · Polar

⌚

Wearable Recovery

HRV, sleep, and strain from your wearables shape every recommendation. Green recovery means push; red means FlowCoach adjusts the plan.

Patent Pending

🏁

Speed Order™ Race Prep

Knows your ranking, your rivals, and the field. Builds pacing plans, rating strategies, and warm-ups tuned to the regatta you're actually racing.

SportsFlow.ai

🧠

Mental Training

Pre-race anxiety, flow state prep, and focus protocols — backed by your SportsFlow psychometric scores and flow readiness data.

Always On

💬

24/7 Chat

Ask anything, anytime — technique fixes, nutrition, taper questions, split predictions. Your coach never sleeps, never charges by the hour.

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How It Works

Three steps to coached.

Connect Your Data

Link your erg log, WHOOP, Garmin, or Polar, and your Speed Order™ profile. FlowCoach builds your baseline in minutes — no intake forms, no guesswork.

Ask Anything

Technique, training, taper, nutrition, race strategy. Every answer is grounded in exercise physiology and your actual numbers — not internet generalities.

Train With a Plan

FlowCoach writes your week, adjusts it when recovery dips, and preps you for test day. Check in daily or weekly — it remembers where you left off.

Part of where rowing already lives.

FlowCoach launches first — built on your Flowbase athlete account with your Erg Log and Speed Order™ ranking. FlowClub, the companion app for clubs, comes next: live results, BoatBay™ fleet ops, fundraising, and CrewChat. One login, one ecosystem, zero friction.

📊 Speed Order™📈 Erg Log🧠 SportsFlow.ai⏳ FlowClub — Coming Next

Explore Flowbase →

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Pricing

Less than one private lesson. Per year.

A private rowing coach runs $80–150 an hour. FlowCoach is with you every session, every day, for less than one of those hours per year.

Monthly

$9.99/mo

Cancel anytime

Unlimited FlowCoach chat
Personalized training plans
Erg log analysis
Wearable integration
Race prep & pacing plans

Start Monthly

⭐ Best Value · 2 Months Free

Annual

$99/yr

≈ $8.25/month

SAVE $20.88 VS MONTHLY

Everything in Monthly
SportsFlow.ai mental training
Season-long periodization
Priority new features
Locked annual rate

Start Free Trial →

Hybrid Coaching

$49.99/mo

AI + human coach

Everything in Annual
1-on-1 video coaching sessions
Custom program reviews
Technique video feedback
Direct coach messaging

Start Hybrid

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Questions

Straight answers.

I'm a masters rower, not a college athlete. Is FlowCoach for me?

Absolutely — and arguably more so. Masters rowers rarely have daily coach access, and FlowCoach fills exactly that gap. Plans account for your recovery capacity, training age, and schedule. Whether you're chasing a Head of the Charles entry or just a better 2K at 55, the coaching adapts to your physiology, not a 20-year-old's.

What happens to my data if I cancel?

Nothing is deleted — ever. Your erg log, training history, and scores stay in your free Flowbase account. If you resubscribe, FlowCoach picks up right where you left off, with your full history intact.

Which wearables and devices work with FlowCoach?

Live today: WHOOP, Garmin, Polar H10, and Concept2 erg data. Oura Ring and Fitbit are planned. No wearable? FlowCoach works from your erg log and self-reported sessions alone — wearables sharpen the recommendations but aren't required.

How is this different from asking a generic AI chatbot?

A generic chatbot has never seen your erg log. FlowCoach is grounded in your actual data — splits, PRs, HRV trends, Speed Order™ ranking, and SportsFlow psychometrics — and trained specifically on exercise physiology, rowing biomechanics, and race strategy. The difference is generic advice versus coaching.

⚡ 24/7 Coaching 📈 35+ Programs ⌚ Wearable-Aware

Your best season starts with a conversation.

Try FlowCoach free — no card required. Upgrade to annual for $99/year and get two months free.

Start Free with FlowCoach →