HIIT FLOWYour training partner lives in your pocket.
HIIT FLOW counts your intervals, tells you what's next by voice and brings your friends into the workout. Challenge them, collect points and defend your spot on the leaderboard.
No account needed. Runs in your browser, installs like an app.
Demo with 8 rounds of 8 s work and 4 s rest. The color changes like in the app.
Train together.Win against each other.
A challenge is a competition with a clear goal: 100 squats a day, 50 push-ups, 200 sit-ups. Create one in seconds or join an open one. Then every set counts.
Pick a challenge
Start your own (a name is all it takes) or join an open one. Signed-in users see every challenge.
Set your own daily goal
Everyone picks their own goal. A beginner with 20 reps and a pro with 200 compete in the same challenge.
Log your sets
Log what you did after each set, whenever it suits you. HIIT FLOW works out points, streak and rank.
The leaderboard is alive.
See live who's in front and how much of their daily goal the others have hit. Suddenly that last set before bed doesn't feel like such a chore.
- Live ranking. The list updates while the others train.
- Push when it gets exciting. "Alex hit 80% of the daily goal". Now it's your turn.
- Streaks. Every day in a row that you hit your goal earns bonus points.
Squats CrewToday
Sample data
Fair for everyone. Beginners included.
It's not about volume, it's about how consistently you chase your own goal.
Progress
Points for the share of your daily goal. Half the distance, half the points.
Goal bonus
Goal reached? You get a bonus. A higher goal earns a bit more, a tiny goal doesn't pay off.
Streak bonus
Every day in a row raises it. Showing up beats one big day.
On the 1st the fight starts over.
Points count per calendar month. Behind last month? You start from zero. Won last month? Defend your title. Your streak just keeps going.
- Monthly winners stay visible. "Winners of previous months" shows who won when.
- A fresh chance every month. Missed out, caught up, back in: it's always worth joining.
- Defend your title. Once you've been on top, you'll want to go back.
Your crew. Your pace. Your flow.
Share your invite link. As soon as your friend actually trains, you earn profile points and badges. With friends you push through when the couch calls.
- 1invite
- 3invites
- 5invites
- 10invites
- 25invites
What challenges do for you
- You stay on track
- A streak you don't want to break is the best coach, even on low-energy days.
- Clear goals
- Daily goal, progress bar, rank: you always see where you stand.
- Whenever it suits you
- No fixed time, no group session. You still train together.
- Fair for all
- Everyone sets their own goal. Consistency is rewarded, not muscle mass.
- In sync as a crew
- Push notifications show when the others get going or hit their goal.
- Bragging rights
- Monthly winners, badges, first place in your crew. The screenshot in the group chat is part of it.
Challenges need an account. The timer also works as a guest.
Stay on track with your crew
The challenges clip. Sound on.
A timer that keeps up.
Challenges run on an interval timer that stays out of your way. Huge digits, one color per phase, your voice instead of tapping.
The screen fills with the color of the phase. You can read the digits from the floor, and beeps count down the last seconds before every change.
- Voice control
- "Hey Flow, pause." Hands on the weights, commands by voice. In English it uses your device's speech recognition and needs a connection.
- Spotify per workout
- Attach a playlist to each workout. With Premium the music starts together with your workout.
- Works offline
- After the first visit the web app starts even in a basement gym. Installable as an app.
- Guest mode
- Train first, sign up only if you want to. Workouts and history stay on your device.
- Start
- Pause
- Resume
- Next
- Back
- Stop
- Restart
What HIIT FLOW looks like
Frequently asked questions
Do I need an account?
Not for the timer. In guest mode, workouts and history stay on your device. You need an account for challenges and for syncing between devices. Your guest workouts come with you into a new account.
How exactly does a challenge work?
You create a challenge with a name or join an open one and set your own daily goal. After each set you log what you did. HIIT FLOW works out points from progress, goal bonus and streak and sorts the leaderboard.
Can I change my daily goal later?
Yes. If you've already logged sets today, the new goal applies from tomorrow. That way you can't lower your goal after the fact to grab the bonus.
When are the points reset?
Points count per calendar month and start at zero on the 1st. Your streak carries over the month boundary. Winners of previous months stay visible.
How do I invite friends?
With your personal invite link in your profile. An invite counts once your friend actively trains. You earn profile points and badges for it.
Does the timer work offline?
Yes, after the first visit. Timer and workouts run entirely on your device. Challenges, account sync and Spotify need a connection.
Does voice control work in English?
Yes. In English it uses your device's speech recognition (in the browser or the Android app) and needs a connection. The offline "Hey Flow" wake word is currently available in German on Android.
Who is behind it and what happens to my data?
HIIT FLOW is built and operated by 8thsense in Hanover, Germany. Accounts and challenges live on our own server in Germany. See the app's privacy policy (German, with an English summary). You can delete your account at any time.
Your coach, your crew, your challenge.
All in your pocket.
Open HIIT FLOW, start a round and invite your crew.
No account needed in your browser. Installable as an app.