Support

Wave is an adaptive training system for runners who lift. It combines your running plan, lifting program, nutrition tracking, and recovery data into one app — and adjusts your training based on how your body responds.

Wave includes a 7-day free trial. After that, it's available as a monthly or annual subscription.

Wave is available on iPhone (iOS 17+) with an Apple Watch companion app for workout tracking, and on Android (8.0+). Wear OS support is coming soon.

Wave is available on the App Store and Google Play. You can also tap the download badges on the home page.

Wave covers Couch to 5K all the way through 100-mile ultras. Plans include:

• Pfitzinger — marathon (12 and 18 weeks at 55, 70, 85, and 105 mpw) plus the full Faster Road Racing library for 5K, 8K–10K, 15K/10M, half marathon, multi-distance, and base building
• Hal Higdon — marathon (Novice + Intermediate), half marathon (Novice + Intermediate), Advanced 10K
• Hal Koerner — 50K, 50 Mile / 100K, and 100 Mile from Field Guide to Ultrarunning
• Jack Daniels — 5K / 10K intervals and tempos
• Couch to 5K, 8-Week Aerobic Base, and maintenance plans (3, 4, or 5 days/week) for between race cycles

Set your race date and goal time, and Wave builds the schedule automatically.

Wave includes five lifting programs with auto-progression:

• StrongLifts 5x5 — linear progression, low volume, best when run volume is high
• Wendler 5/3/1 — percentage-based 4-week cycles for the big four lifts
• Radically Simple Muscle — upper/lower/bro split with top sets and back-off AMRAPs
• Pyramid — ascending weight, descending reps; size and strength
• Reverse Pyramid — heaviest set first when freshest; efficient for strength

You can run a lifting program alongside your running plan — Wave coordinates both so hard lift days don't collide with hard run days.

Yes. You can use Wave for lifting only, running only, or both together. Each works independently.

Wave uses your recovery score (based on HRV, sleep, and resting heart rate) to guide training intensity. On low-recovery days, it suggests dialing back. On high-recovery days, you can push harder.

You can log food by taking a photo (Wave uses AI to identify items), scanning a barcode, or searching manually. Wave calculates calories and macros automatically.

Your daily target is your sedentary baseline (BMR × 1.2) plus an offset based on your selected fuel phase (bulk, cut, or maintain), plus the calories Wave estimates you'll burn from today's workout. Planned workouts use MET-based estimates; completed workouts read active energy burned from Apple Health when available.

Your target depends on today's training. Easy days and rest days have lower targets; long runs, tempo runs, and lift days have higher targets to fuel the work. You'll see the breakdown on the Fuel tab — "+420 today for Tempo Run · Rest is 2,200" — so you always know why today's number looks the way it does.

Bulk adds a calorie surplus to support muscle and weight gain. Cut runs a deficit to lose fat while preserving lean mass. Maintain matches calories to your energy expenditure with no intentional surplus or deficit. Each phase has Lean, Standard, and Aggressive intensity levels that control how big that surplus or deficit is — bigger swings mean faster change but less margin for error.

On the Fuel tab, tap your phase label (or the "Pick a fuel phase" card if you haven't set one yet). You can also get there from Profile → Fuel Phase. Pick your phase, intensity, and optional end date, then tap Start. Your daily targets adjust immediately.

That's your daily calorie target — one data point per day for the last 14 days. The stacked bars show your actual logged protein, carbs, and fat. Comparing the bars to the line shows how consistently you're hitting your target and where days ran hot or cold.

Your macro split is derived automatically from your phase, intensity, and body weight — protein scales with lean mass, carbs absorb day-to-day training variance, fat stays flat. If you need full manual control, let us know via the support form below.

Your Recovery Score is a daily 0–100 rating based on your heart rate variability (HRV), resting heart rate, and sleep quality. It's designed to help you know when to push and when to rest.

A smartwatch or fitness tracker that writes HRV and sleep data to Apple Health (or Health Connect on Android) is recommended for the most accurate recovery scores. Without one, Wave can still track your training but won't generate recovery scores.

Wave calculates its own score using your personal baselines over time. It may differ from your watch manufacturer's score because it weighs factors differently and accounts for your training context.

The Recovery widget only displays a score it knows was computed for today. If you haven't opened the app yet or HealthKit hasn't synced today's sleep/HRV/resting HR data, the widget shows a dash instead of yesterday's stale number. It typically updates within seconds of opening the app.

Go to Settings → Strava and tap Connect with Strava. Authorize Wave in the Strava app or browser, and your activities will begin importing automatically.

Go to Settings → Strava and tap Disconnect. Previously imported activities will remain in Wave. You can also revoke access from Strava's settings page.

Go to Settings → Apple Health and grant the requested permissions. Wave reads workouts (including active energy burned), heart rate, resting heart rate, HRV, sleep, respiratory rate, SpO2, VO2 max, and body metrics (weight, body composition). Active energy and body mass feed your daily nutrition targets; the rest powers your recovery score and training adjustments. Data syncs automatically when you open the app. To revoke access, go to iOS Settings → Privacy & Security → Health → Wave.

Wave reads from Apple Health (iOS) and Health Connect (Android). If your device syncs data to either of those, Wave will pick it up. Most Garmin, Polar, and Oura devices do this automatically.

The Wave Apple Watch app lets you track lifting workouts — log sets, see rest timers, and monitor heart rate. Data syncs to your phone in real time.

Make sure the Wave Watch app is installed (check the Watch app on your iPhone). Start a workout on your phone first — the Watch will automatically pick up the plan. If it still doesn't appear, try opening the Wave app on your Watch manually.

Go to Settings → Delete Account and confirm. Your account enters a 30-day grace period — sign back in to cancel. After 30 days, all data is permanently removed.

Yes. Your health and training data is stored securely and never sold to third parties. See our Privacy Policy for full details.

Data export is on our roadmap. In the meantime, your workout data syncs to Apple Health / Health Connect and is accessible from there.