Video-First Training Workflow

Turn YouTube Videos into Trackable Training Routines

Turn exact exercise timestamps from training videos into structured, repeatable actions. Arrange them into a clean routine and follow along smoothly on your phone.

Done-for-you option
Want us to build it for you?

Send the video and your email. We’ll return a ready-to-use routine within 3 days.

Free to startNo app download requiredInstant timestamp clipping
Demo workflow showing a training video becoming structured actions and a guided mobile session
01
Paste & Clip
Capture exact movement timestamps
02
Build Routine
Assemble your custom workflow
03
Start Training
Train distraction-free on your phone

Training Library

Find your next session.

Start from one ready-made Routine or combine Actions. Preview your choices before creating an account.

Explore the Library
Routine video thumbnail from YouTube YouTube source
SoccerCardio & Conditioning

Do THIS and NEVER run out of STAMINA again

Soccer Do THIS and NEVER run out of STAMINA again is a curated workout routine with 5 ordered actions and 5 timestamped video clips. Start with Box Pace-Modulation Square Runs and Midfield Build, Slalom Weave & Goal-Push Duel. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 4 min 59 sec; rest is listed per action.

5 min · 5 actions
Choose RoutineDetails ↗
Routine video thumbnail from YouTube YouTube source
SoccerCardio & Conditioning

Increase Your SPEED | 10 Best Explosive Speed Exercises For Athletes

Soccer Increase Your SPEED 10 Best Explosive Speed Exercises For Athletes is a curated workout routine with 10 ordered actions and 10 timestamped video clips. Start with Hands-on-Hips Ankle Stiffness Pogo Jumps and Hands-on-Shoulders Explosive Squat Jumps. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 5 min 20 sec; rest is listed per action.

5 min · 10 actions
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Routine video thumbnail from YouTube YouTube source
Soccer

How To Become An Elite Defender | Individual Defender Soccer/Football Training

How To Become An Elite Defender Individual Defender Soccer/Football Training is a curated workout routine with 5 ordered actions and 5 timestamped video clips. Start with Defender Footwork Speed and Agility Circuit and Slalom Dribble to Short Outlet Pass. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 9 min 14 sec; rest is listed per action.

9 min · 5 actions
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Routine video thumbnail from YouTube YouTube source
Soccer

How to Defend in Soccer: 3 Drills to Be a Better Defender

How to Defend in Soccer: 3 Drills to Be a Better Defender is a curated workout routine with 3 ordered actions and 3 timestamped video clips. Start with Acceleration, Deceleration & Arm-Length Tag and 1v1 Staggered Jockeying & Directional Channeling. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 5 min 25 sec; rest is listed per action.

5 min · 3 actions
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Routine video thumbnail from YouTube YouTube source
Soccer

5 SHOOTING Drills For WINGERS | Score More Goals On The Wing

Soccer 5 SHOOTING Drills For WINGERS Score More Goals On The Wing is a curated workout routine with 5 ordered actions and 5 timestamped video clips. Start with Change-of-Pace Cut-Inside Far-Post Curler and Fake Shot Decoupling to Created-Space Strike. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 6 min 39 sec; rest is listed per action.

7 min · 5 actions
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Routine video thumbnail from YouTube YouTube source
Soccer

Improve Your Control In 10 Minutes | 7 Simple Ball Mastery Exercises

Soccer Improve Your Control In 10 Minutes 7 Simple Ball Mastery Exercises is a curated workout routine with 7 ordered actions and 7 timestamped video clips. Start with Right Foot W-Pattern Cone Mastery and Left Foot W-Pattern Cone Mastery. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 7 min; rest is listed per action.

7 min · 7 actions
Choose RoutineDetails ↗

Choose one Routine to continue.

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Browse all routines
Why TrainFlow

Your videos should become training, not bookmarks.

TrainFlow connects the moment you discover a useful exercise with the routine you plan and the session you complete.

01

Keep the useful moment

Clip the exact exercise or coaching cue instead of saving another full video you will never scrub through again.

02

Build around your goal

Mix movements from different sources, choose the order, and set the volume, rest, and targets that fit you.

03

Carry it into training

Open the same routine on your phone with every video reference and training note ready at the point of action.

04

Log without losing focus

Use fast, touch-friendly set controls so recording your work never becomes the hardest part of your training.

Use cases

Built for training that starts with a video.

From lifting cues to skill drills, TrainFlow adapts to the way you learn, practice, and progress.

Explore use cases
Strength training use case

Strength

Save form cues, build lifting blocks, and track every working set.

Conditioning training use case

Conditioning

Turn follow-along intervals into repeatable sessions at your pace.

Skill practice training use case

Skill practice

Keep exact drills and technique moments ready for focused repetition.

Dance & rhythm training use case

Dance & rhythm

Break combinations into learnable clips and arrange your own practice flow.

Core workflow

One connected flow from video to finished set.

Every part of TrainFlow is designed to keep the training context intact between discovering, planning, and performing.

01 / Capture

Extract the exercise. Keep the context.

Paste a training video, trim the exact movement, and save the source, timestamps, tags, and coaching notes together.

  • Manual timestamp controls
  • AI-assisted clip drafts
  • Reusable actions with notes and tags
Explore video organization
TrainFlow video clip extraction workspace
02 / Compose

Build a routine around the way you train.

Combine saved actions, arrange the order, set volume and rest, and see the planned session length before you begin.

  • Mix actions from different videos
  • Set order, targets, rest, and duration
  • Edit the same routine whenever your goal changes
Explore the routine builder
TrainFlow desktop routine editor
03 / Perform

Take the plan to the floor, not the laptop.

Run the routine from a focused mobile flow, replay the exact clip when form matters, and log sets without breaking momentum.

  • Mobile-first active session view
  • Video references at the point of action
  • Fast set logging and progress targets
Explore mobile training
TrainFlow mobile training session
Tools & integrations

Start with the content you already use.

TrainFlow adds structure around your training sources instead of forcing you into a preset exercise catalog.

Live browser companion

Chrome extension companion

Clip timestamps, add tags, and save coaching cues on YouTube without switching tabs. Sign in to sync clips and log completed training.

Video source

YouTube source links

Keep every saved movement connected to the original video and its exact timestamp.

Connected screens

Browser + mobile PWA

Plan on a larger screen and continue in a focused phone experience without an app-store download.

AI capabilities

AI does the first pass. You stay in control.

TrainFlow combines video understanding and training intelligence to create an editable draft — never a locked, unexplained result.

Gemini logo
Gemini
Video understanding

Recognizes movement changes, exercise segments, and useful moments inside training videos.

  • Exercise detection
  • Timestamp segmentation
  • Movement context
DeepSeek logo
DeepSeek
Training intelligence

Turns imported plans and extracted context into structured actions, metrics, notes, and routine drafts.

  • Plan structuring
  • Metric mapping
  • Routine drafting
Understand the video
Gemini identifies useful movement segments.
Structure the training
AI builds actions, metrics, and routine order.
Review every draft
You adjust timestamps and details before saving.
Free tool

YouTube workout timer generator.

Paste a YouTube workout, detect or mark the useful segments, and generate a timer you can train with and share without an account.

Create a workout timer
Video timeline
06:45 / 27:58
CLIP 01
Squat setup
Ready to review
CLIP 02
Working set
Ready to review
CLIP 03
Mobility reset
Ready to review
Build routine draft
Simple pricing

Start free. Upgrade when your workflow grows.

Build a real routine before you pay. No credit card is required to create your workspace.

Free
$0forever

Enough room to capture your first video moments, build routines, and complete real training sessions.

Get started free
  • Unlimited saved actions
  • Unlimited custom routines
  • 30 days of training history
  • 2 AI auto extracts
Full workflow
TrainFlow Pro
$79.00/ year

Billed once per year. Cancel anytime.

Remove the limits when TrainFlow becomes part of your regular training workflow.

Start free, upgrade later
  • Full training history
  • Unlimited focus mode
  • Unlimited AI auto extract
  • AI Routine planning and progress trends
FAQ

Questions before your first routine.

TrainFlow is for people who find useful training videos online and need a cleaner way to save, organize, repeat, and track them.

Yes. You can create a free workspace without a credit card. Free includes unlimited actions and routines, 30-day history, 5 focus entries, and 2 AI auto extracts.

No. TrainFlow runs in the browser. Use the desktop dashboard to build actions and routines, then open the same website on your phone to run sessions from the mobile training flow.

Start on desktop. Save one useful YouTube training video or timestamp as an action, build a short routine, then open TrainFlow on your phone browser when you are ready to train.

No. TrainFlow is built for repeatable practice that benefits from exact video clips: basketball, strength training, combat sports, dance, mobility work, and other skill routines.

No. The mobile training flow is designed for quick set logging with tap-friendly controls, so you can record reps or weight and move to the next set without opening a keyboard.

Save the full workout or its exact exercise timestamps, add the video actions to a routine, and log the sets, targets, or session you complete from the mobile training flow.

Most workout loggers start from preset exercise templates. TrainFlow connects the exact video moments you follow with reusable actions, custom routines, and the sessions you log.