For athletes
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Your coach's plan lands on your phone — today's session, your target weights, test days, and your PRs charted across the season. No group-chat screenshots, no notebook.
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Today
Lower Body Strength
4:00 PM · Main gym
No signal in the weight room — saving on this phone, syncs later.
A training day
A day on AthleteFlow
30-second check-in
Sleep, soreness, energy, mood — four taps make your readiness score before practice, not after.
Start the lift
Every set is pre-planned: 3×10 shows as three rows with reps filled in and your %-of-1RM target weight already resolved — from a verified max, or a capped estimate off your recent training, or an RPE effort target if you have never tested the lift. Tweak, tap, and save locally even with zero signal.
Coach sends a finisher
It lands on your phone live. Log your time on the spot — benchmark finishers post straight to your Metrics.
Check the board
Your benchmark result stays pending until the coach verifies it — then it updates your history, PRs, and the leaderboard. A pending result changes nothing until then, and benchmarks never move target weights: only strength maxes do that.
Train
Today, front and center
Home leads with today's session and a Start button, the week at a glance, and your streak. Dual-sport? Both teams show up, color-coded.
Offline-first logging
Weight rooms are dead zones. Sets save locally first and retry when signal returns. Pending work stays visible, with a manual recovery path if sync cannot finish.
Test days made obvious
Gold banner on your home screen: what you’re testing, when, and boxes to enter your results in real units — minutes and seconds, feet and inches.
Progress
PRs charted over time
Benchmark history with trends — 40 time, vertical, whatever your program tests — plus current 1RMs and the change since you started.
Log your own numbers
Log a strength max or benchmark result and it stays pending until your coach verifies it — pending changes nothing. Verified maxes anchor your target weights; verified benchmarks update history, PRs, and leaderboards.
An honest leaderboard
Verified results only. First name and last initial only. See where you stack up without the noise.
College targets, your call
Pick a target level — JuCo through D1 — and the benchmarks college programs track show how far off your verified best is, with a worst-first “What to improve” list. Private until you share it with your coaches or parents.
A recruiting sheet on demand
One tap prints your verified bests — every lift and benchmark, with the date you set it — as a clean one-page PDF for camps, showcases, and college coaches.
Your data is yours
Athletes see their own numbers, coaches see their team, and profile photos are readable only by their owner. Those boundaries are enforced in the database — not by a settings toggle.