Beoflow Knowledge Base

HRV measures the variation in time between heartbeats. Values above your personal baseline suggest an absence of stressors on the autonomic nervous system, while values below it can indicate accumulated fatigue or an external stressors such as illness, alcohol consumption or emotional stress.

Your resting respiratory rate is the number of breaths you take per minute at rest. A rate above your baseline can point to altitude exposure, overtraining, illness, or under-recovery, while a rate below baseline may reflect better conditioning, sleep quality or deeper recovery.

Load ratio compares your current training load to your recent average. It helps you see whether you're increasing, maintaining, or backing off your workload to stay in a productive range. A load ratio of 1.0 would indicate you are training AT your current fitness level. A load ratio of 0.5 suggests you are recovering/losing an amount of fitness. A load ratio of 1.5 tells us you're training well above your fitness level, triggering large adaptation but also increasing fatigue and injury risk significantly.

Your recovery score shows how ready your body is to train based on data like HRV, RHR, and sleep. It tells you how well you are recovered in that moment and therefore how ready you are to take on more challenges.

Adaptation Stimulus is Beoflow's estimation of how your body is adapting to your current training content, based on the signals it produces both during training and recovery. It reflects the level of physiological pressure being applied and estimates how effectively your body is converting that stress into performance gains.

Recovery Capacity reflects how capable your body is of recovering from stressors. When it's high, your system is more able to recover from hard sessions and produce positive adaptations. When it's low, your body may struggle to recover effectively, and further training will likely add fatigue instead of progress.

Open the side menu (top-left), go to Integrations, pick your device, and follow the prompts.

Yes. Go to Integrations → Sync, enable "Show Preferences", and adjust as you like.

Absolutely. Just keep adding them through Integrations — Beoflow handles the rest.

Beoflow automatically picks the strongest signal. For example, Oura leads in sleep data, Garmin dominates in workouts. But you can adjust this yourself manually.

Whenever your device platform (like Garmin Connect or Apple Health) updates. If it's not synced there, it won't appear in Beoflow.

Yes. Go to Integrations → Sync, and choose to resync the last 7 days or a custom range up to 90 days at a time.

Check that it's synced in your device's app (like Garmin Connect). If it is, resync in Integrations → Sync. Still blank? Reconnect the device or contact support.

In Integrations, tap Disconnect next to the device you want to remove.

If it's the same brand, you're set. No action needed. If it's new brand, connect it via Integrations and disconnect the old one if you don't plan on using it anymore.

Either from your schedule or workout library open a workout, enter your training results (weights, watts, distance, etc.), and tap Complete. For richer data, record it alongside your wearable.

Yes. Add effort ratings under targets, and you can log any notes after the session in the note pad.

Beoflow automatically detects it. Lower load and higher recovery scores indicate rest periods.

In the Workout Builder, mobility sports such as cycling, running or swimming focus on duration by default. For strength focussed workouts you can manually set duration rather than reps to program time based intervals.

Yes — as long as they're recorded by your wearable or logged manually. We recommend including them for accurate load tracking.

Because your body did. Readiness updates as new data comes in throughout the day.

Training phase, fatigue, sleep, and recovery data all shape your recovery plan and metrics.

Beoflow tracks what matters for performance, not generic activity totals. We learn your fitness and compare how hard you're training relative to yourself, rather than gen pop. This means an Olympic athlete gets just as much value from our metrics as an amateur.

We're built for competitive athletes, not step counters. Our model weighs recovery more critically.

When you set your competition date, Beoflow adjusts optimal load and recovery ranges to help you peak on time.

Yes. Beoflow flags it automatically and adjusts your readiness guidance.

We use the best available data from your connected devices. If one source fails, another can fill the gap. No data means no estimate — accuracy first.

Automatically, from your wearable data and performance history. The more you train, the smarter your zones become.

Hybrid athletes combine strength and endurance — lifting heavy, running fast, recovering smart. Beoflow is built to balance both.

Most apps just track either workouts or recovery. Beoflow unites them from all your data sources in one place to guide your preparation toward a peak window.

Founded by Daniel Greig, a two-time Olympian, World Champion, and performance coach. Beoflow was built to give coaches and modern athletes the structure and insight needed to peak on race day.

We listen to athletes and coaches. Every feature comes from real-world feedback and needs inside our community.

Use the contact form below. We actually read every message!

Just ask. We're transparent about what's coming.

Once your event is set, Beoflow structures your training and recovery timeline to peak right on target using modern periodization principles.

Yes. Just set your events and priorities — Beoflow handles the rest.

Your readiness and recovery will reflect it. Adjust accordingly or discuss program adjustments with your coach.

After beta. No set date yet, but it's on our list.

Not yet. Beoflow is currently iOS-only while in beta. Android and web versions are on the way!

Not yet, but short or incomplete sessions won't affect your metrics in a meaningful way.

We don't modify or "correct" your data. Devices that are slightly off are usually consistently off — that consistency keeps your trends valid.

If your question isn't answered here, you can always reach out to support for more info via the contact form below.

Use the Support Form below and our team will get back to you shortly.