# Wave: Run, Lift, Recover — Plans for runners who lift

> Plans for runners who lift (iPhone/iPad app by Tinybits.)

- Source: https://appshunter.io/ios/app/wave-run-lift-recover/id6759984183 (this page in markdown: same URL + `.md`)
- Developer: [Tinybits](https://appshunter.io/developer/1553820489)
- Category: Health & Fitness, Sports
- Price: Free with in-app purchases
- Age rating: 12+
- Requires: iOS 15.1 · 62 MB
- Languages: American English
- Released: 2026-05-12
- Data updated: 2026-07-23
- User reviews in markdown: https://appshunter.io/ios/app/wave-run-lift-recover/id6759984183/reviews.md

## What is Wave?

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/

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Wave Pro | $59.99 | per year |
| Wave Pro | $9.99 | per month |



## Version history (last 5 releases)

### 1.0.6 — 2026-07-16

New app icon and refreshed launch screen, plus performance and stability improvements.

### 1.0.5 — 2026-07-15

Bug fix for screen rendering

### 1.0.4 — 2026-07-10

Track runs in app and on watch
Enhanced plan data
Bug fixes and improvements

### 1.0.3 — 2026-05-29

- Re-arrange workouts on the calendar
- Bug fixes

### 1.0.2 — 2026-05-18

See how every run paced against your goal-race time, right on the run detail screen.
  • Post-race recap: when you cross your goal-race finish line, Wave detects it and shows you what you ran vs what you trained for.
  • Crash fix when tapping into a run.
  • Edit Race sheet scrolls properly on smaller phones.

## More apps by Tinybits

- [Pause Creative](https://appshunter.io/ios/app/pause-creative/id1553820487)
- [Castle Player](https://appshunter.io/ios/app/castle-player/id1634415369)
- [Fourshadow](https://appshunter.io/ios/app/fourshadow/id6767288266)

All apps by Tinybits: https://appshunter.io/developer/1553820489

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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 2026-07-23.*