Your all-in-one recovery system made for triathletes who want to move better and stay injury-free.
Welcome to Roll & Flow
Your Course Guide: How It Works & What to Expect
Swimming Roll & Flow
Focus: Breath, trunk rotation, shoulder mobility
Gear: Mat, foam roller (optional: towel, block)
When: Rest days, warm-up, recovery
Relieves tightness in the trunk and shoulders to improve swim rotation and breathing. Boosts mobility and reduces injury risk.
Biking Roll & Flow
Focus: Breath, hip and pelvic mobility
Gear: Mat, foam roller (optional: towel, block)
When: Rest days, warm-up, recovery
Unlocks hips and relieves tension from long rides. Improves posture, power, and comfort on the bike.
Running Roll & Flow
Focus: Breath, foot mobility, balance
Gear: Mat, small ball, optional block
When: Rest days, warm-up, recovery
Improves foot mechanics and balance for a smoother, stronger stride. Great for injury prevention and run efficiency.