Question 1

Can I switch plans?

Accepted Answer

Yes, upgrade or downgrade anytime. If you upgrade to Lifetime, your subscription is cancelled automatically.

Question 2

What counts as an AI generation?

Accepted Answer

Each time you generate a workout or a training program counts as one generation. Editing a generated workout doesn't count.

Question 3

What happens when I hit my generation limit?

Accepted Answer

You can still use the manual builder and timer with no limits. Your AI generations reset at the start of each month.

Question 4

Is my data safe?

Accepted Answer

Your workouts and training data are stored securely and never shared. We don't sell your data.

Question 5

What equipment do I need?

Accepted Answer

FlowTimer supports kettlebells (any weight), steel maces (7–25 lbs typical), and bodyweight exercises. You can filter the exercise library by equipment type to find movements that match your setup.

Question 6

How does the AI workout generator work?

Accepted Answer

Describe your available equipment, training time, and focus areas. FlowTimer's AI builds a timed complex with warm-up, work, and cooldown phases — calibrated to your strength level and ready to run on the built-in interval timer.

Question 7

Can I create my own workout complexes?

Accepted Answer

Yes. The drag-and-drop builder lets you sequence any exercises from the library, set durations or rep counts per step, and save complexes for reuse. You can also mix timed intervals and rep-based movements in the same complex.

Question 8

What is a kettlebell complex?

Accepted Answer

A kettlebell complex is a sequence of exercises performed back-to-back without putting the weight down — for example: clean, press, squat, row. FlowTimer times each transition automatically with audio cues so you can stay focused on form.

Performance

Wrist conditioning for steel mace training: build joints that don't quit

Thoracic spine mobility for better pressing: the missing link overhead

Sleep and training performance: the variable you're probably ignoring

Heart rate zones for kettlebell conditioning: a practical guide

Grip strength recovery between heavy sets: how long you actually need

Breathing Patterns for Heavy Swings and Cleans: What Actually Works