If you run seriously and lift seriously, you've probably ended up running two apps with a lot of mental cross-referencing between them. I had this problem for years myself, which is honestly part of why I built Wave. The app puts both on one calendar and handles the cross-modal logic so the math doesn't have to live in your head.
One plan, both modalities
Open the Today screen and you see your run and your lift for the day, together. Open the Plan screen and the whole week is laid out the same way, with runs and lifts side by side rather than in two separate apps with two separate schedules.
You set your goal race and finish time, and Wave generates a running plan calibrated to that. You set your lifting program in the same onboarding flow. Both end up on the same calendar, scheduled around each other from day one.
The runs and lifts talk to each other
The scheduler treats the two modalities as one system rather than two, in a couple of pretty practical ways:
- No stacking hard days. A heavy lift won't land the day before a hard run (tempo, threshold, intervals). If a hard run moves on your calendar, the lift moves with it automatically.
- Lifts deload on low-recovery days. If your recovery score is down on a scheduled lift day, the session is rewritten to lower intensity, with the same exercises but lighter load and less volume.
You can override either call, of course. The defaults are mostly there to protect the runner who lifts and the lifter who runs (which is most of us hybrid folks, in my experience).
Recovery reads both
The recovery score blends six biomarkers (HRV, resting heart rate, sleep, sleep debt, blood oxygen, and respiratory rate) against your personal baseline. All six respond to both lifting and running, so the score reflects what you actually did yesterday no matter which modality it was. More on how that works.
What you see
Your Today screen shows the day's pair, your Plan screen shows the week, and your Profile tracks your running and lifting progress in one place. The mental math that used to live in my head, things like "did I lift hard enough yesterday that today's tempo is a bad idea?", lives in the app now. Which, at least for me, has been kind of a quiet relief.