# Adaptive Training Plans — For Running by Omegawave

> Science-based adaptive running training plans with daily readiness assessments. (iPhone/iPad app by Omegawave Oy.)

- Source: https://appshunter.io/ios/app/adaptive-training-plans/id1060526676 (this page in markdown: same URL + `.md`)
- Developer: [Omegawave Oy](https://appshunter.io/developer/595662383)
- Category: Health & Fitness, Sports
- Price: Free
- Rating: 1.00/5 from 2 App Store ratings · 2 written reviews indexed
- Age rating: 4+
- Requires: iOS 9.0 · 242 MB
- Languages: English
- Released: 2016-03-22
- Data updated: 2026-06-25
- Monetization: free
- User reviews in markdown: https://appshunter.io/ios/app/adaptive-training-plans/id1060526676/reviews.md

## What is Adaptive Training Plans?

World class coaches. Your plan. Experience the next evolution in science-based training. 

Omegawave’s Adaptive Training Plans adjust to match your body’s capabilities each day, 
maximizing your training benefits and minimizing the physiological cost. 

It begins with a 3-4 minute, at-rest measurement of your Readiness, using the same cardiac- and CNS-based technology relied on by pro athletes around the world. Based on that assessment, each day’s workout is then individualized to match your changing biological state.

To keep your progress on track, our expert running coaches have designed periodized programs for running a 5K, 10K, or Marathon, each with options that target a range from beginning runners to competitive endurance athletes.

With personalized heart rate training zones and our voice guidance system, your Adaptive Training Plan will coach you through steady state runs and tempo work, directing you toward daily benchmarks for pacing and distance. 

Stressed or fatigued before training? Your customized plan will modify volumes and intensities or even suggest recovery-based activities. 
Ready to go all out? Your plan will push you harder on the days your body is best prepared to maximize your training.
No prior experience following a training program? No problem—our system will guide you every step of the way, suggesting how far to run, how fast, and when to take a breath and enjoy the scenery.

For experienced runners who have hit a training slump or are struggling to reach the next level, Omegawave’s scientifically-proven Readiness concept can provide a boost toward those elusive gains. Push hard when your body is ready to positively adapt to training stress, and use our objective data to avoid accumulating the types of fatigue that can minimize or even negate that forward progress.

Available wherever you train, wherever you travel, wherever you race. 


Key features: 

- Training plans for a variety of distances created by elite professional coaches: “Start Running”, 5K, 10K, and Marathon

-  Assessment of the cardiac, energy supply, and central nervous systems

- Individualized training modifications for every workout

- In-exercise guidance to ensure you hit the right heart rate zones during training

- Standard exercise tracking of GPS, distance, calories, and heart rates


Omegawave Adaptive Training Plans Hardware Package required. Visit https://www.omegawave.com/shop/product/omegawave-adaptive-training-plans-package/ or contact support@omegawave.com to learn more.


Please note:
- Continued use of GPS running in the background can dramatically decrease battery life.
- The app is recommended to be used on an iPhone as you are expected to carry the mobile device while exercising.

## Key features

- Personalized daily training adjustments
- Readiness assessment technology
- Expert-designed running programs (5K to Marathon)
- In-exercise heart rate guidance
- GPS and activity tracking

## Recent user reviews (2 of 2)

All indexed reviews: https://appshunter.io/ios/app/adaptive-training-plans/id1060526676/reviews.md

### 1/5 — Boring, boring, boring

*2019-09-16*

My issue with the running plans is that the company couldn’t be bothered to create more running plans.  They have the same plans now as they did 3 years ago when I quit using the app (because it was so boring ). For example, if you run 5ks then your choice is intermediate or advanced (the beginner plan is useless if you are already in the slightest shape). The only other choice is to move up to the 10k and from there the marathon.  

Basically after you complete the beginner plan (if you need to) you are stuck with repeating the same 5k plan 5 or 6 times per year. It’s very disappointing—as is the actual training which is pretty high mileage (and did I say boring?). 

Unless you want to do the same running plan over and over and over and over and over, Skip this app—which is too bad —because it could have been a really good system.

### 1/5 — BIG waste of my time!

*2016-12-08*

My biggest issue with this app is that once you enter all the info, you have to upgrade to the premium version to use the running plan. The requirement to upgrade to use plan should have been in the description.
Additionally, the app is not customizable. I was hoping it would allow me to customize for my schedule, but the schedules are fixed. This was a BIG waste of my time! I'm deleting this app!!!

## Frequently asked questions about Adaptive Training Plans

### What is Adaptive Training Plans?

Adaptive Training Plans is a running app that creates personalized training schedules. It uses daily readiness assessments to adjust workouts, ensuring you train optimally based on your body's current state.

### Does Adaptive Training Plans require any hardware?

Yes, the Omegawave Adaptive Training Plans Hardware Package is required to use the app. You can find more information on their website or by contacting their support.

### What running distances does Adaptive Training Plans offer plans for?

Adaptive Training Plans offers training programs for a variety of distances, including 'Start Running', 5K, 10K, and Marathon. These plans cater to a range of abilities from beginners to competitive athletes.

### How does Adaptive Training Plans assess readiness?

The app uses a 3-4 minute, at-rest measurement of your Readiness, employing cardiac- and CNS-based technology. This assessment informs the day's individualized workout.

### Can Adaptive Training Plans help experienced runners?

Yes, experienced runners who are in a training slump or struggling to reach new levels can benefit. The app's scientifically-proven Readiness concept helps push you when your body is ready and avoid accumulating detrimental fatigue.

### Does Adaptive Training Plans have ads?

No, Adaptive Training Plans does not contain advertisements. It is a completely ad-free experience.

### What devices is Adaptive Training Plans compatible with?

Adaptive Training Plans is recommended for use on an iPhone. It is also supported on iPod devices.

### How often is Adaptive Training Plans updated?

The latest version of Adaptive Training Plans is 1.0.161, which was last updated on December 16, 2020. This indicates it has received updates since its initial release in 2016.

## Version history (last 5 releases)

### 1.0.161 — 2020-12-16

Improvements and updates
-Performance improvement of the application. Please update the application to the latest version to ensure functionality of all features.
-Bug fix for in-exercise voice guidance.
-Improved heart rate display performance in training.
-Fixed loading issues with training plans.
-External login methods (Facebook, Google and Strava) have been deactivated to improve overall user experience.
-Bug fix for personal settings.
-Improvements in UI and flow.

### 1.0.110 — 2016-05-23

This update brings new features, visual updates and improved usability of the App. 

Specifically:
- You can now sync the App on the main view by tapping the Sync button (for example when you have completed a measurement with the Omegawave Personal App)
- You can now open the Heart Race Accuracy graph to full screen by tapping the Full Screen button 
- Improved comment functionality post assessment
- Reminders to allow Location and Motion & Fitness data to be collected to allow GPS, distance and other metrics to be tracked
- Numerous visual tweaks for more balanced views
- Visual improvements for iPhone 4S
- Fixed issues with starting a training plan
- Bug fix for iOS 8.4 on iPhone 5S relating to low power mode functionality
- Bug fix to help solve the 'freezing' issues on iPhone 4S and iPhone 5

### 1.0.105 — 2016-05-10

- During exercise, voice guidance can be turned on and off. Even when the voice guidance is muted, the ‘beeps’ between different steps in the exercise are given to highlight a change in the exercise guidance
- On the main screen, the workout adaptation graph is now shown as blue and only blue to avoid any confusion between the assessment results and the adaptation graph
- The possibility to share a screen shot was added to the assessment results and workout summary views
- Fixed an issue where starting a training plan without having first done a measurement would cause an error
- Fixed an issue with the date of birth

### 1.0.101 — 2016-04-27

We've added a new training plan for experienced runners who like to go long distance! Marathon Advanced by Terrence Mahon is now available.

Other developments:
- Improved voice guidance
- Full screen landscape mode for heart race accuracy graph in the workout summary (tap the graph to enable full screen)
- Improved visual layout for viewing today's workout
- Support for a multitude of BLE sensors
- Fixes for iPhone 4s visuals
- Other visual fixes

### 1.0.93 — 2016-04-06

- Improved voice guidance (less frequent audio cues and fix for music ducking)
- Various interface improvements
- Editing weight after measurement is now correctly updated
- Improvements for iPhone 5 resolution
- Additional misc improvements

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## Related topics

[adaptive training plans](https://appshunter.io/ios/topics/adaptive-training-plans) · [adaptive training](https://appshunter.io/ios/topics/adaptive-training)

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-06-25.*