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The app › The mobile app

Getting started

Introduction Concepts Your first program

The language

Values Collections Variables Imports Metadata Feedback Time and rest Grammar

Core elements

Action Input Output Exec Group

Commands

Specify Measure Ask If Repeat While

Examples

Starting Strength Madcow 5×5 An assessment

Standard library

Overview Built-in functions Common Athlete Strength elements Squat Push Pull Bend Core Olympic

The app

Programs and the SPDK The simulator Insights Running a program The mobile app Run notes Trainers and trainees The AI assistant Connecting AI agents Your account

The app

The mobile app

Install Trainerflow on your phone and follow your active program, one workout at a time.

Programs are written at a desk, but they are followed in the gym. The Trainerflow app is where the athlete meets their program: it opens their active program, walks them through each workout and keeps their history and notes.

Installing

The app runs in your phone’s browser at trainerflow.com/m, with the same account as the website. There is nothing to download from an app store. Add it to your home screen and it opens like any other app:

iPhone, in Safari:

  1. Open trainerflow.com/m.
  2. Tap the Share button.
  3. Tap Add to Home Screen, then Add.

Android, in Chrome:

  1. Open trainerflow.com/m.
  2. Tap the ⋮ menu.
  3. Tap Install app (or Add to Home screen), then Install.

On the website, the Get the app card in the navigation does the same: Open the app takes you there and How to install shows these steps.

Sign in with your username or email and your password. You stay signed in for 30 days. Accounts are created on trainerflow.com, not in the app; see your account.

Home

The home screen shows your active program and a big play button: Start workout. Below it are Add a note, for run notes, and History.

With no active program, the home screen tells you there is Nothing to run yet. Activate a program on the website, or wait for your trainer to activate one for you.

The workout

Pressing play opens the current halt of your run. Just like in the simulator, a halt is either a workout screen or a single question.

On a workout screen, each exercise shows its targets: the reps, weight, time or whatever the program prescribed, each as a big number. When a target is a range, say 8 to 12 reps, it shows Target and Actual side by side instead, and you type in what you did.

Other things the program asks for show up as their own fields: numbers, yes/no buttons, or a note. A value the program needs and you have not given is marked Required; values the program marks optional are not.

When you are done, press the big arrow to continue. The program takes in what you entered and moves on to the next halt. Made a mistake? Back steps back to the previous halt so you can enter it again.

Rest

When the program asks you to rest, the app shows a timer. You can start, pause and reset it; it chimes when the rest is over and moves on by itself. Rests of a day or more simply mean your next workout is on a later day.

The end

When the program has nothing left to give you, you get a Congratulations! screen. The run ends and stays in your history.

History

History lists everything you have done, by day (Today, Yesterday, then the date), with your sets and your notes, photos and videos included.

Preferences

The menu on the home screen has Preferences, Log out and Delete account. Preferences are your units:

Measurement Units
Distance m, ft, yd
Weight kg, lb
Energy kcal, J
Speed km/h, mph
Temperature °C, °F

Programs are written in whatever units their author chose; the app converts targets into yours for display and converts what you enter back.