# FitFlow Studio — Athletic Intelligence & Adaptive Progressive Overload (Gym, Home & Bodyweight)

> FitFlow Studio is a precision athletic training mobile application designed for lifters, home athletes, and calisthenics practitioners. It dynamically adjusts progressive overload and workout structure based on individual goals (Hypertrophy, Fat Loss, Strength, Functional Longevity), available equipment (Full Gym, Home Dumbbells, Bodyweight), real-time physiological biomarkers (sleep duration, sleep stages, steps and active energy via Apple Health), nutrition (multimodal computer vision macro estimation), and non-linear Low Volume / High Intensity (HIT) overload mechanics.

## Multi-Environment Training & Individual Goals

- **Full Commercial Gym**: Barbells, plates, selectorized machines, cable towers, dumbbells.
- **Home Gym / Minimal Equipment**: Adjustable dumbbells, bench, resistance bands, pull-up bar.
- **Bodyweight & Calisthenics**: Zero equipment, pull-up bar, dip station.
- **Personalized Goals**:
  - *Hypertrophy & Muscle Growth*: Mechanical tension prioritization, stimulating reps (RIR 0–1).
  - *Fat Loss & Body Recomposition*: Preserves lean mass via load retention while tracking deficits.
  - *Athletic Strength*: Heavy compound progressions with built-in joint and lower-back safety guardrails.
  - *Longevity & Joint Health*: Fatigue management and controlled eccentric tempos.

## Core Architecture & Scientific Foundations

- **Low Volume, High Intensity (HIT) Overload Engine**: Grounded in contemporary hypertrophic research (Chris Beardsley, Brad Schoenfeld, Mike Mentzer, Arthur Jones). Focuses on high mechanical tension and maximum stimulating repetitions (RIR 0–1) while eliminating unproductive junk volume.
- **Biomechanical Category Adaptation**:
  - *Heavy Compound Lifts* (Squat, Deadlift, RDL, Hip Thrust): 5–8 rep target bracket. High spinal fatigue; avoids counterproductive high-rep burnout. Overload increment: +2.5 kg to +5.0 kg once 8 reps are validated across all work sets.
  - *Presses & Upper Body Compound* (Barbell & Dumbbell Bench Press, Overhead Military Press, Incline Press, Weighted Dips): 6–8 rep bracket. Overload increment: +2.0 kg to +2.5 kg.
  - *Pulls, Rows & Guided Machines* (Hack Squat, Leg Press, Lat Pulldowns, Cable Rows): 7–10 rep bracket. Overload increment: +2.5 kg to +5.0 kg.
  - *Targeted Isolation* (Biceps Curls, Lateral Raises, Triceps Pushdowns, Leg Curls, Leg Extensions): 8–12 rep bracket (capped at 12 reps; avoids junk reps). Micro-increment: +1.0 kg to +2.0 kg.
  - *Bodyweight Calisthenics* (Pull-ups, Dips, Push-ups): 8–12 rep bracket with +2 rep progression before transitioning to weighted calisthenics.
- **Central Nervous System (CNS) & Sleep Guardrails**:
  - Sleep duration >= 7.0 hours: Full progressive overload enabled.
  - Sleep duration 5.5 to 6.9 hours: Load maintenance with strict form (cortisol management).
  - Sleep duration < 5.5 hours: Automated 10% deload and CNS protection mode.
- **Plateau Detection & Scientific Deload**: Detects stagnation across 3 consecutive sessions without weight or rep increases and triggers an automated 10% load reduction with volume preservation.
- **Estimated 1RM Formulations**: Integrated Epley (`weight * (1 + reps / 30)`) and Brzycki (`weight * (36 / (37 - reps))`) formulas.

## Nutrition & Computer Vision

- **Multimodal Food Vision AI**: Instant macronutrient estimation (calories, proteins, carbohydrates, lipids) from meal photographs.
- **Restaurant Preparation Factor**: Optional +20% buffer toggle for restaurant oil, butter, and hidden sauces.
- **Micro-logging & Barcode Scanner**: Local barcode scanning using Open Food Facts database.
- **Hydration Tracking**: Dynamic water targets accounting for metabolic weight and training sweat losses with over-hydration support (>100%).

## Privacy & GDPR Compliance

- **Zero Advertising & Zero Biomarker Resale**: No monetization of health or biometric data.
- **On-Device Computation**: Overload algorithms run locally on the client device.
- **GDPR Article 9 Adherence**: Explicit user consent for sensitive biometric data.
- **Export & Portability**: 1-tap complete data export to standard JSON format.
- **Right to Erasure**: Immediate 1-tap local and cloud data deletion.

## Pricing & Subscription Tiers

- **Discovery Tier (Free)**: Workout generator (Gym, Home, Bodyweight), 60+ guided exercises, manual streak tracking, offline basic logging. Price: 0.00 EUR.
- **FitFlow Premium**: Full adaptive dual-engine overload, Apple Health sync (iOS), AI meal vision scanner, 1-tap occupied machine replacement, 1RM analytics.
  - *Annual Pass*: 79.99 EUR / year (equivalent to 6.67 EUR / month, 48% discount).
  - *Monthly Pass*: 12.99 EUR / month.

## Platform Compatibility & Smart Distribution

- **Supported Platforms**: Native iOS app for iPhone, distributed through the App Store.
- **Responsive & Foldable Design**: Full support for standard mobile screens, tablets and desktop browsers, with safe-area insets.
- **Smart QR Code & Auto-Routing**: High-resolution vector QR code on web landing allowing instant camera scan from desktop with automated device detection routing (`#download` redirects iOS devices to the App Store).

## Documentation & Legal Links

- Landing Page (French & English): https://fitflow.studio / index.html | /en.html
- Privacy Policy: https://fitflow.studio/confidentialite.html (FR) | /privacy.html (EN)
- Terms of Service: https://fitflow.studio/cgu.html (FR) | /terms.html (EN)
- Legal Notice: https://fitflow.studio/mentions-legales.html
- Contact & DPO: dpo@fitflow.studio