Features
Discover everything FuelFlow has to offer to help you achieve your endurance nutrition goals across all your sports.
Core Features
GPS Route Visualization ✨ NEW
See exactly where you fueled during your activities with interactive route maps:
- Interactive Maps - Pan and zoom through your entire route with start/finish markers
- Hydration Markers - Visual indicators showing where you consumed water
- Elevation Profiles - Understand terrain and how it affected your fueling
- Heart Rate Zones - Color-coded paths showing effort levels throughout your activity
- Export Routes - Save and share route images with coaches or training partners
Perfect for post-activity analysis: “Did I fuel enough before that climb?” Now you can see exactly when and where you consumed nutrition relative to terrain and effort.
Garmin Workout Import ✨ NEW
Bring your Garmin device data into FuelFlow:
- FIT File Import - Import workout files from Files app, email, or cloud storage
- Share Extension - Direct sharing from Files app using iOS Share Sheet
- Rich Data - GPS routes, heart rate, elevation, cadence, power, temperature, and more
- Automatic Weather - Fetches weather data based on workout location and time
- Preview Before Import - Review all workout data before adding to FuelFlow
- Performance Metrics - See your complete workout stats alongside nutrition data
Upload a FIT file from your Garmin and instantly visualize your complete workout with GPS, performance metrics, and nutrition data unified in one view.
Apple Watch Integration
Log food and water consumption directly from your wrist during any activity. No need to pull out your phone—just tap and go. The Watch app displays your current progress and makes it easy to stay on top of your nutrition whether you’re running, cycling, or in transition.
Live Activities on Lock Screen
FuelFlow creates a Live Activity that appears on your iPhone Lock Screen and in the Dynamic Island (iPhone 14 Pro and newer). See your real-time stats without unlocking your phone:
- Current carb, sodium, and water intake
- Progress toward hourly goals
- Continuously updating timer
- Last logged item
- Live Activity Toggle - Control whether to show on lock screen (Settings → Optional Features)
Perfect for quick glances during activities or when your phone is mounted on your bike.
Real-Time Progress Tracking
Monitor your carbs, sodium, and water intake with live progress bars showing how you’re tracking against your hourly goals. See at a glance if you’re ahead or behind your targets and adjust accordingly.
Multisport Activity Tracking ✨ ENHANCED
Select your activity type at the start of each session:
- Running - Road, trail, ultra distances
- Cycling - Road rides, gravel, bikepacking
- Triathlon - Seamlessly track through swim, bike, and run segments
- Multisport - Adventure races, duathlons, or custom combinations
- Other ✨ NEW - Track any activity not in the preset list
Track activity transitions during multisport events and maintain continuous nutrition monitoring across all segments.
Custom Food Library
Build your personal food library with items you commonly consume. The app comes pre-loaded with:
- Energy gels (various brands and flavors)
- Nutrition bars and chews
- Sports drinks and hydration products
- Real food options for longer events
- Sport-specific nutrition items
Add your own custom items with carb counts, sodium content, and serving sizes.
Hourly Breakdown
View detailed consumption statistics broken down by hour:
- Actual consumption per hour (grams/mg/liters)
- Rate calculations accounting for partial hours
- Compare hour 1 vs hour 2 vs hour 3
- Identify patterns in your fueling strategy
- Track nutrition across different activity segments in multisport events
Goal Setting ✨ ENHANCED
Set custom nutrition targets based on your needs:
- Carbs per hour (default: 60g)
- Sodium per hour (default: 500mg)
- Water per hour (default: 0.5L)
Adjust goals on the fly based on conditions, effort level, or how you’re feeling.
Instant Sync
FuelFlow features lightning-fast synchronization between your iPhone and Apple Watch—changes appear near instantly. Log a gel on your Watch during a run, and it instantly appears on your iPhone. Start a session on your iPhone, and your Watch updates immediately.
How it works:
- Uses Bluetooth or WiFi Direct (no internet required)
- Works completely offline—even in airplane mode with Bluetooth enabled
- Syncs everything: session starts, food logs, water intake, session ends
- Automatic and seamless—you’ll never notice it happening
Perfect for:
- Remote trail runs without cell service
- International races with expensive roaming
- Ultra-distance events in areas with spotty coverage
- Any time you want instant feedback without relying on the internet
Battle-Tested Reliability
FuelFlow’s sync system is built to handle the toughest scenarios endurance athletes face:
- Works in airplane mode - Bluetooth keeps devices synced without cellular data
- Survives device deaths - Data saved locally, syncs when powered back on
- Handles poor connectivity - Queues changes, syncs when connection returns
- Recovers automatically - No manual intervention needed, ever
- Ultra-tested - Refined through real 50+ mile events and 24+ hour activities
The bottom line: You focus on your activity. FuelFlow takes care of the data.
Water Logging
Quick water logging with customizable amounts. Track hydration alongside nutrition to maintain optimal performance throughout your event.
Export & Reports
Generate comprehensive reports after your activity:
- Total consumption summary
- Activity type and duration
- Hourly breakdown with timestamps
- Average rates across the entire session
- Export as text for analysis or sharing with coaches
Session Management ✨ ENHANCED
- Start and end activity sessions with one tap
- Select activity type (Running, Cycling, Triathlon, Other)
- View active session status across devices
- Access past activity history
- Resume interrupted sessions seamlessly
- Keep Screen On - Optional setting to prevent auto-lock during activities (Settings → Optional Features)
- Enhanced Detail View - Ultra-compact tags, better organization
Optional Features
Control your FuelFlow experience with new settings in Settings → Optional Features:
- Live Activity - Toggle lock screen integration (default: ON)
- Keep Screen On - Prevent auto-lock during activities (default: OFF, saves battery)
Both settings give you full control over how FuelFlow works for you.