Start with what you need

Flow is the AI coach in ARKN. Tap Ask Flow and write a question in your own words. You can ask for an explanation, a workout or a meal idea.

Useful questions include the outcome you want, the time or equipment you have, and anything the answer needs to account for. Flow can draw on your confirmed memory and the app data you allow it to read.

Training & fitness planning

Ask Flow to help plan a session around your available time, equipment and training focus. You can also ask about recent sets, how your week is going, or how a proposed session fits your program.

A generated workout is a draft. Review the exercises, sets, reps, rest times and scheduled day before starting or saving it. In Train, Describe a workout gives you a dedicated way to build a session and make changes to the result.

  • Describe the muscles or movement you want to train.
  • Say how much time you have and what equipment is available.
  • Ask for a shorter session or a different exercise when the draft needs changing.
  • Save a useful day to My days if you want to use it again.

Nutrition & meal planning

Flow can suggest a meal with ingredients, preparation steps and estimated calories and macros. With Food access enabled, it can use allowed food logs and targets to give the answer context.

A meal draft does not become a logged meal until you review and confirm it. Check the ingredients, portion and estimates before using Confirm and Log. For food you have already eaten, Food also offers Describe, Photo and Manual entry.

  • Tell Flow what ingredients you have and how long you want to spend cooking.
  • Include preferences or ingredients you want to avoid.
  • Treat generated nutrition numbers as estimates and correct them when you have better information.

Understand your logged week

Ask about patterns in your training, food totals or bodyweight. The answer depends on the records available and the sources you have allowed.

If a response seems to miss something, check the relevant log and your Flow can read settings. Tell Flow which dates or session you mean so the question is specific.

Memory & personalisation

What Flow knows is a short page of facts you can review, add to, edit or remove. It can include your goals, preferences and equipment.

Suggested facts appear for your review. Accept the ones that are right and remove the ones that are not. You can also review older facts when ARKN asks whether they are still true.

Open Profile → Account settings → What Flow knows to manage this page. Data access is controlled separately in Flow can read.

What to keep in mind

Flow can be wrong or miss context. Its training, nutrition and recovery suggestions are informational, so review them before acting.

Flow suggestions arrive as drafts you choose to apply. A conversation alone does not confirm a workout or log a meal.

Live answers need an available connection and a signed-in account. Access is subject to the fair-use allowance shown in the app. Your available actions may depend on your membership.

Turning a data source off stops new log context from that source being included in future questions. It does not erase earlier chats, confirmed memory or saved summaries.

Questions to try

  • “Build a 30-minute upper-body session with dumbbells.”
  • “How does this week’s training compare with last week?”
  • “Give me a quick dinner using rice, chickpeas and spinach.”
  • “What did I log for lunch today?”
  • “Explain the suggested sets and rest times in this workout.”
  • “Make this workout shorter and keep the same equipment.”