Adaptive Training Plans vs Phase

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.

Phase is an interval timer for starting where you are, and not where you think you should be. Coming back to running? Choose a run/walk Journey that gives you something manageable today and only suggests the next step after you finish. Already know your HIIT, Tabata, EMOM, circuit, boxing, swim, or gym workout? Build it your way and let Phase handle the clockwork. # START AT A LEVEL YOU CAN HANDLE Your First Mile begins with one-minute runs and 90-second walks. After each completed session, tell Phase how it felt. If the opening session is too hard, Phase can offer something gentler, down to 15-second runs. If it feels right, stay with it. If you’re ready for more, Phase can offer one small step forward. You decide whether the plan changes. You can also work toward a continuous 5K or 10K. Journeys move by completed sessions and your feedback—not calendar weeks—so missing Tuesday doesn’t put you behind. # LET PHASE CALL THE WORKOUT Keep your hands free and your phone in your pocket. Spoken phase cues and countdowns guide the workout, including while the phone is locked, and can mix with music already playing. On screen, color and a clear “Next” preview make each transition easy to follow. Vibration adds another cue when it’s available. A call or a trip to the background won’t make the timer quietly drift. When you return, Phase checks the clock and catches up honestly. # BRING YOUR OWN WORKOUT Make a simple work/rest timer in a few taps, or add a warm-up, cool-down, repeats, and individual times and names for every round. Save a favorite once; run it again. Or start with 28 ready-made workouts for HIIT, Tabata, EMOM, circuits, boxing, running, stretching, and swimming—plus three guided running Journeys. # SEE PROGRESS WITHOUT LOSING A STREAK Phase keeps the time, distance, active days, and completed workouts you earned. There are no streaks to lose, because a rough week can’t erase work that already happened. Favorites and Collections organize your routines. History records each session. Journey Milestones preserve evidence-backed changes when completed workouts show a meaningful change. Stop early? Phase saves the time you actually trained without calling the workout complete. # THE CATCH, PLAINLY Your first 14 completed workouts are free. No card. No deadline. No automatic charge. No account. After that, Phase Unlock removes the workout limit and includes all 28 ready-made workouts, all three Journeys, unlimited custom workouts, and the current customization features for one payment. There is no subscription or recurring charge, and Phase has no ads, analytics, or “pro” tier. Your workouts, settings, Journey progress, Milestones, and history live on your phone. Export a backup whenever you want. GPS is optional for ordinary workouts. Final distance workouts in the running Journeys need it because distance is the finish line. When GPS is on, Phase calculates distance on your device, including while the phone is locked. It saves the total, not a route, and doesn’t send your location to us. Start where you are. We’ll handle the clockwork.