How to Use the FLOWBIO Planner to Optimise Your Hydration Strategy

Sweat. The details. That’s what we do. And with the FLOWBIO Planner feature, it’s now easier than ever to apply sweat science to your training & race routine – before your session even begins.

Whether it's a tempo ride, long run or brick session, the Planner uses your real-time sweat data and environment-specific variables to map out your personalised hydration strategy based on your unique sweat signature. Here's how to make the most of it.

1. NAME YOUR GAME.

Add a short title or description that tells you what you’re doing. “Long ride in the heat”, “Indoor intervals” or “Pre-race shakeout”. This anchors your plan and makes it easier to compare sessions later in your history log.

2. TIME MATTERS.

Your sweat response is influenced by the time of day, temperature and session intensity. The Planner uses your selected time to apply environment-specific conditions via our proprietary AHi algorithm – ensuring you're always prepared for what's ahead.

3. SELECT THE WORKOUT TYPE & DURATION.

Choose from cycling or running. Each discipline places different demands on your body – and your hydration needs reflect that.

FLOWBIO’s AHi Algorithm uses your session type, alongside your historical data, to predict what your body will needs to stay hydrated and performing well. The more data the system captures, the more accurately it can provide your hydration strategy – based on your unique sweat signature and the conditions you’re about to train or race in.

5. LOCATION, LOCATION, LOCATION.

Input your session location to allow the Planner to pull in local weather data. This matters –  sweating in 10°C feels very different from 30°C, and your hydration strategy should reflect that.

6. UNDERSTAND THE ENVIRONMENT. 

If you prefer, you can override automatic location-based weather with a manual entry. This is helpful if you’re training indoors or in controlled environments like heat chambers or turbo setups.

7. GO THE DISTANCE.

Input your planned distance and projected speed. These fields are essential—FLOWBIO uses them to accurately predict your hydration strategy based on your Sweat Profile and historical data.

Longer, faster sessions mean greater fluid and sodium losses. The Planner factors that in to give you the right hydration guidance, specific to the demands of the effort ahead.

8. HIT SAVE. THE SWEAT THE DETAILS.

Once you’ve completed your set-up, tap Save. The FLOWBIO system will then generate a pre-session hydration recommendation — tailored to your Sweat Profile, your environment, and your performance goals. Post-session, your data feeds back into your Sweat Profile to continually refine your hydration strategy.

Use the step-by-step guide to create a session-specific hydration plan, built from your sweat data.

Open the FLOWBIO app and tap ‘Planner’ to get started.