Wave: Run, Lift, Recover

Wave is the only training app built for runners who also lift. One adaptive plan — running, lifting, recovery, and nutrition — that adjusts as your body responds.

— What Wave does —

• Race plans from Pfitzinger and Hal Higdon, 5K through marathon
• Lifting programs: 5/3/1, 5×5, Radically Simple Strength
• Daily recovery score from HRV, sleep, and resting heart rate
• Nutrition targets that flex with your training load
• Apple Watch companion for sets, reps, and rest timers
• iOS home-screen widgets for today's plan and race countdown
• Reads from Apple Health — works with your existing data

— Why hybrid athletes choose Wave —

Most runners use one app for runs and another for lifts. Neither talks to the other. Wave coordinates both, so you stop wondering if that tempo run on Wednesday is going to leave your legs cooked for Thursday's deadlifts.

Recovery score isn't a vibe — it's HRV, resting HR, and sleep combined the same way Whoop and Oura do it, but free and inside the training app. When the score is red, Wave eases the day. When it's green, Wave pushes.

— Subscription —

Wave is free to try for 7 days. After that, monthly or annual. Cancel anytime from your iOS Subscription settings — no email required, no friction. Pricing shown on the paywall in your local currency.

— Support —

Email [email protected] or visit https://wave.training/support
Privacy policy: https://wave.training/privacy
Terms of Use: https://wave.training/terms
EULA: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/