Adaptive Training System
Train smarter.
Race stronger.
Recover faster.
One app for your running plan, lifting program, nutrition, and recovery — all adapted to your body.
Pfitzinger · Hal Higdon · Hal Koerner · Jack Daniels · 5/3/1 · 5x5 · RSM
The Problem
Your running app ignores your lifts.
Your lifting app ignores your runs.
Most athletes juggle separate apps for running, lifting, nutrition, and recovery. Nothing talks to each other. Wave connects it all into one adaptive system.
What Wave Does
Race Plans
Pfitzinger, Hal Higdon, Hal Koerner, and more — Couch to 5K through 100-mile ultras. Set your race date and Wave builds the plan.
Lifting Programs
5/3/1, 5x5, Radically Simple Muscle, Pyramid, Reverse Pyramid — all auto-progressed. Log sets from your smartwatch.
Recovery Score
HRV, sleep, resting heart rate — combined into a daily score. Know when to push and when to rest.
Nutrition
Bulk, cut, or maintain — with daily calorie and macro targets that shift with today's training. Photo logging with AI recognition.
Race Planning
Intelligent race planning
Set your race date and goal. Wave builds a periodized plan that balances your running volume with your lifting schedule — and adjusts as your body responds.
Recovery
Recovery-driven coaching
Your daily recovery score combines HRV, sleep quality, and resting heart rate. Wave uses it to guide your training intensity — push hard on green days, dial back on red.
Nutrition
Eat for the work required
Pick your phase — bulk, cut, or maintain — and dial in the intensity. Wave builds a daily calorie and macro target that moves with your training: more fuel on long-run and lift days, less on rest days. Completed workouts read from Apple Health's active energy; planned workouts are estimated from pace and duration. A 14-day graph overlays your actual macros against the daily target line so you can see your rhythm at a glance.
Smartwatch
Built for your wrist
Log lifting sets from your wrist. Rest timers, set tracking, and heart rate — all synced to your phone in real time. Available on Apple Watch, with Wear OS coming soon.
Widgets
Glanceable on your home screen
Today's recovery score, what's on your training schedule, and the countdown to your goal race — all available as iOS home-screen widgets.
Ready to train smarter?
Wave is live on iOS and Android.