Welcome to Beoflow, coach.

Get started in minutes

Four steps take you from an empty account to a first week of training on an athlete's phone.

1. Log in to the web app

   Coaching happens at web.beoflow.com. Your athletes use the Beoflow app on their phone and never need the web app.

2. Add your athletes

   Open Access, press Invite and choose An athlete. Each athlete gets an email; tapping it opens the Beoflow app, where they create their account and accept your request. During onboarding the app asks them to connect their wearables: Garmin, Apple Health (Apple Watch), Google Health Connect, Whoop, Oura, Polar, Wahoo, Fitbit, Strava, Zwift, COROS, Suunto, Withings or Eight Sleep. Beoflow automatically syncs some of their past data to draw a baseline of their biometric state straight away, so they can get started from day one.

3. Bring in your programs, or build new ones

   Already have your training in a spreadsheet, a PDF or on paper? Give it to Flow and it turns it into real Beoflow sessions (here's how). Or build from scratch with the workout builder and the program tools: create a program in Programs, or write sessions straight onto an athlete's calendar.

4. Put it on their calendars

   Assign a program to your athletes, or add sessions straight to an athlete's calendar. They show up in the athlete's app the next time they open or refresh their calendar.

All five tutorials are on the planning tutorials page.

Your athletes

Team is where you keep an eye on everyone you coach. Access is where you invite them and manage who sees what.

Add an athlete

Open Access, press Invite and choose An athlete. They accept in the Beoflow app under Manage Access, and from then on you see their training, sleep and recovery data alongside the plan you wrote. Athletes you sponsor with a seat don't pay for their own account.

Group your athletes

Put athletes into groups by squad, event or training block, from Access → Manage groups. Once you have more than one group, a group filter at the top of Team lets you look at one group at a time.

Team

The overview splits your roster into Needs coach action, Looks okay and Awaiting data access. Each row shows recovery, asleep time, resting heart rate, HRV, cardio load and strength load, plus the last completed session and the next planned one, so you start the day with the athletes who need you.

Athlete settings and zones

Each athlete has their own training zones. Beoflow detects them from the athlete's data (maximum heart rate from their sessions, resting heart rate from their sleep), and you can set them from thresholds instead. Open them from the Zones button on the athlete's row in Team, or from Training zones in the sidebar.

Workouts

Workouts is your library. Build a session once, then reuse it across athletes and programs.

Build a workout

Add exercises with sets and a duration (reps, time, distance or laps), and set targets such as weight, RPE, heart rate zone, power zone or pace zone. Group exercises into supersets and rounds. Save any workout as a template.

Tutorial: how to build a workout.

Custom exercises

Under Exercises, press Add custom exercise to add your own movement with a description, the equipment and muscles it uses, and an uploaded video or image.

Send it to the watch

Planned workouts show up in the athlete's Beoflow app. Athletes on Garmin or Wahoo can open a planned workout in the app and tap Send to Garmin or Send to Wahoo. Wahoo takes endurance sessions only.

Reading the data

Beoflow turns wearable data into a short list of reads. Every number is compared with the athlete's own baseline, never with someone else's. Start with recovery and load; go deeper only when something looks off.

Recovery score0 to 100

One score built from sleep, HRV, overnight resting heart rate and breathing, and recent training load, each compared with the athlete's own baseline. Read it as a forecast of how well they can perform today.

Resting heart rateHRVRespirationEach athlete's own baseline

Beoflow learns each athlete's unique baselines for resting heart rate, heart rate variability and respiration: what's normal for that person. When something starts to look irregular, it flags it, so you can spot when things are going wrong. Overnight resting heart rate, breathing rate and temperature also feed Beoflow's illness signal, which warns you early and then flags when illness looks likely.

Autonomic statusOne dot per night

Plots tone against volatility from the athlete's HRV. The four quadrants are Adapting, Primed, Under pressure and Overreaching. Watch the direction the dots travel, not a single night.

Strength loadMuscular stress

Built from power data, heart rate data where needed, and the reps and sets logged in the gym. That gives an accurate picture of the direct muscular stress on the athlete's body, and it feeds the combined load.

Cardio loadMetabolic stress

Calculated from power and heart rate data. It shows the total metabolic stress on the athlete's system as a training load, and it feeds the combined load.

Combined load ratioStrength and cardio

Marries the two loads above into one number for the total load on the body (not just metabolic), and expresses how hard the athlete is training against what they are used to. Above 1.0 they are training above their current fitness, so they are building fitness and capacity. Below 1.0 they are losing fitness and capacity. In practice 0.8 to 1.3 is the healthy range; above 1.3 they are straining, and above 1.5 injury risk climbs.

Load risk0 to 30

How the load is building, not just how much there is. It adds up load level, load change and load spike, each scored 0 to 10. When it climbs, change the session, not just the intensity.

Check-ins and RPEThe athlete's own report

Athletes fill in a morning check-in and rate each session's RPE in the app, and both sit next to the device data. When the athlete and the watch disagree, ask the athlete.

The four alarms

Most days the data just confirms the plan. Act straight away on these four:

• Beoflow's early illness warning.
• Illness that has arrived.
• The athlete telling you something is wrong in their check-in.
• Resting heart rate well above their baseline. Beoflow flags it the first night; act if it stays there.

The free coach course covers every one of these reads in short lessons, with worked examples.

Working with other professionals

Athletes rarely have one coach. A physio, a strength coach, a nutritionist or a doctor each see a slice of the athlete. Beoflow gives everyone the same picture to talk about.

Bring your staff in

Invite the people you work with from Access → Invite:

• A coach or support staff joins your teams and logs in to the same web app. They see each athlete's data once that athlete approves in the Beoflow app, and coaches can also edit your programs.
• A colleague, for one athlete (a physio, for example) gets view-only or view-and-edit access to just that athlete, once the athlete approves in the app.

Agree what each person owns

Shared data only helps if everyone knows which decisions are theirs. A split that works for most teams:

Head coach

Owns the program and the calendar. Makes the final call on what the athlete does today.

Physio

Sets restrictions and return to load steps. Watches load risk and the load ratio so the coach can build around the restriction instead of stopping training.

Strength and conditioning coach

Writes the strength sessions into the same calendar, so strength load and cardio load are read together rather than in two spreadsheets.

Nutritionist

Uses planned and completed load to match fuelling to the week, especially around hard blocks and race day.

Doctor or medical staff

Gets pulled in by the alarms: an illness warning, resting heart rate staying well above baseline, or the athlete reporting illness.

Talk in the same numbers

Instead of "he looks tired", say "recovery 42, resting HR up 6 beats for three mornings, load ratio 1.4". Everyone can open the same athlete, check the same read and agree what changes. Use session comments to leave notes for the next person.

More help

Questions about your account or the app? Use the support page or email [email protected].