FAQ

FLOWRUNR is a music pacer app for running and walking workouts. It combines specially composed ambient music with structured interval training to guide you through every workout — helping you find your natural rhythm and reach a state of flow.

Our specially composed music is designed with built-in tempo cues that match the rhythm of your workout intervals. Soft voice instructions guide you between run and walk phases, while the music carries you through each transition — no need to watch a timer or check your phone.

All you need is a smartphone and a pair of headphones. FLOWRUNR works with any running or walking pace, so there's no GPS watch or heart rate monitor required to get started.

Absolutely. FLOWRUNR is designed for all fitness levels. Our beginner plans start with intervals as short as 15 seconds of running, with micro-progression steps that build your endurance gradually and comfortably over time.

FLOWRUNR has plans for three running fitness levels and two walking fitness levels — from completely inactive beginners to regular runners looking for new inspiration. You can also personalise and fine-tune any workout to suit your exact needs.

FLOWRUNR's workouts are built around our specially composed ambient music, which is integral to the pacing experience. An entertainment mode that lets you listen to your own audio (music, podcasts, audiobooks) alongside voice guidance is also available.

Most running apps focus on output metrics like pace and distance. FLOWRUNR shifts the focus to input and effort — how you feel during the workout. Combined with ambient music that removes cognitive load, this creates a more enjoyable and sustainable experience.

FLOWRUNR is currently available on iOS. An Android version is in the works — stay tuned for updates.

FLOWRUNR is free to download with a selection of workouts available at no cost. A subscription unlocks the full library of workouts, training plans, and personalisation features. Visit the App Store listing for current pricing.

Our beginner plans are specifically designed for people returning to exercise after long periods of inactivity. That said, if you have any medical conditions or concerns, we recommend consulting your doctor before starting any new exercise programme.