Blog
Training smarts, dev stories, and Flotti opinions.
Cycling: The Runner's Secret Weapon
You don't have to love Lycra. But adding a bike to your training might be the easiest way to build fitness without beating up your legs.
Dark Mode Isn't a Feature, It's a Vibe
How Flott's design language went from 'material design clone' to something that actually feels like a training companion — and the design decisions behind it.
Heart Rate Zones, Explained Like You're Human
You've seen the colored bars on your watch. Zone 2, Zone 4, threshold. Here's what they actually mean — and why running in the right one matters more than running fast.
Hello, Flott
Why I'm building an AI training app at 2am — and why the world doesn't need another one (but maybe it does).
Rest Days Aren't Lazy
Flotti's hot take: skipping a run doesn't make you soft. It makes you faster. Here's the science and the vibes.
Your Resting Heart Rate Is Talking. Are You Listening?
Flotti's take: that little number your watch records while you sleep is the cheapest, most reliable early warning system in all of sports science.
Shipping an APK from a Side Project
From React to a real app on a real phone — how Capacitor, Android Studio, and a lot of trial-and-error turned a web app into something you can tap.
Stop Checking Your Pace Every 30 Seconds
Flotti's rant: that obsessive glancing at your watch mid-run is making you slower, more anxious, and less in tune with your body.
Strength Training Won't Slow You Down
Runners avoid the gym like it's contagious. But the evidence is clear: lifting makes you faster, more durable, and harder to break.
Swimming: Into the Deep End
You've thought about it. Maybe for triathlon, maybe for cross-training, maybe because your physio said so. Here's what getting into swimming actually looks like — from someone who can barely do a length.
Teaching an AI to Coach
Flotti doesn't just chat — it reads your training data and gives specific advice. Here's how the prompt engineering and context assembly actually works.
The Cross-Training Cheat Code
Flotti's take: the athletes who improve fastest aren't the ones who run the most. They're the ones who do the most different things.
Your Long Run Doesn't Have to Be a Death March
The long run is the most important session of the week. It's also the one most runners get wrong — by going too hard, too rigid, or too far.
Training Load: The Number That Predicts Injuries
You can't feel overtraining until it's too late. But there's a metric that sees it coming weeks ahead — and most runners completely ignore it.
Why Easy Runs Feel So Hard
You know you should run slower. So why does it feel like torture? The problem isn't your legs — it's your brain.
Why I Chose intervals.icu Over Strava
Every training app starts with a data source. Here's why Flott talks to intervals.icu — and why that decision shapes everything.
WTF is TSB?
Training dashboards love throwing acronyms at you. Flott translates them into three words you already understand: Fitness, Fatigue, and Form.