Wave

Wave Training

In-app purchases

About this app

The training app for runners who lift.

Wave coaches your runs and your lifts in one plan — and uses your body's signals to know when to push and when to back off. No more juggling apps. No more training plans that ignore how you actually feel.

DAILY RECOVERY SCORE
Every morning, Wave reads your sleep, HRV, resting heart rate, blood oxygen, and respiratory rate from Health Connect and gives you a single number from 0 to 100 — with a plain-English read on what to do today. Premium recovery insights, integrated directly into your training plan.

RACE PLANS FOR EVERY DISTANCE
Pick a goal race and Wave handles the rest — daily mileage, pace targets, key sessions, and a proper taper.
• 5K and 10K speed plans
• Half marathon and marathon training (beginner to advanced)
• Ultra programs from 50K to 100 miles
• Couch-to-5K for new runners
• Maintenance and aerobic-base programs for in-between phases

Built from established training methodologies that working coaches use with athletes hitting real goals.

STRENGTH THAT FITS YOUR RUNNING
Wave's strength programs schedule themselves around your hard run days and shift when you need recovery. Tempo run on Wednesday? Wave moves the lift to Thursday automatically.

Programs include hypertrophy splits, beginner linear-progression strength, periodized power blocks, and pyramid splits — pick the one that matches your goals.

Equipment-aware: tell Wave what's in your gym (or your living room) and it substitutes exercises automatically. No cable machine? You'll see dumbbell alternatives. No barbell? It adapts.

MACROS THAT FLEX WITH TRAINING
Hybrid days need hybrid fuel. Wave calculates your protein, carbs, and fat targets daily based on what you actually trained — not a flat 2,500 kcal for every day of the week. Long run Saturday? More carbs. Heavy lift day? More protein. Rest day? Less of both.

RUN TRACKING THAT TEACHES YOU
GPS-tracked runs with splits, pace, heart rate, and a full route map — but more importantly, a post-run breakdown that shows you the fade and the surge before you forget how the run felt. See where it went right and where it went wrong.

WIDGETS ON YOUR HOME SCREEN
Today's workout, recovery score, and race countdown — a glance is all you need.

PRIVACY-FIRST
Your health data stays on your phone. Wave reads metrics from Health Connect locally — no third-party data brokers. Sign in with Google.

WAVE PRO
Unlock everything with a 7-day free trial. Cancel anytime.

BUILT FOR ATHLETES WHO TRAIN BOTH WAYS
If you've ever skipped your lift because the run was hard, or run easy because your legs were dead from yesterday's squats, Wave was made for you.

WAVE READS FROM HEALTH CONNECT to power its core features: heart rate variability and resting heart rate drive the daily recovery score; sleep and respiratory rate add to that score; SpO2 contributes to the same recovery signal; VO2 Max powers the cardiovascular fitness trend chart on the Recover screen; nutrition entries (calories and macros) let Wave compare actual intake against daily targets in the Fuel feature. Wave reads only the data needed for these features.

Stop guessing. Start training smarter.

What’s new

Hybrid training for runners who lift. One adaptive plan for your runs and your lifts, with a daily recovery score that flexes your week. Race plans for every distance, equipment-aware strength programs, fueling targets, and a home-screen widget that shows what to do today — all in one app.