Wave: Run, Lift, Recover
Plans for runners who lift
Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.
For runners who lift. Wave merges your run plan and your strength program — and a daily recovery score flexes your week so you train smart, not just hard.
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 support@wave.training 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/
Ratings & Reviews
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The developer, Tinybits, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Linked to You
The following data may be collected and linked to your identity:
- Health & Fitness
- Contact Info
- User Content
- Identifiers
- Usage Data
- Diagnostics
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Tinybits, LLC
- Size
- 58.9 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 15.1 or later.
- iPhone
Requires iOS 15.1 or later. - iPod touch
Requires iOS 15.1 or later. - Mac
Requires macOS 12.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later. - Apple Watch
Requires watchOS 10.0 or later.
- iPhone
- Languages
- English
- Age Rating
13+
- 13+
- Infrequent
Medical Treatment information
Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Wave Pro $59.99
- Wave Pro $9.99
- Copyright
- © 2026 Tinybits LLC