Wave Training @wavetrainingapp

A training app for runners who lift, and lifters who run. Goal-time pace zones, recovery-aware scheduling, both modalities on one calendar. wave.training Joined May 2026

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Wave Training @wavetrainingapp

6 hours ago

Easy runs aren't fun the way intervals are. They build the aerobic engine speed days can't, and let you absorb the hard work. If you keep getting fit but stop getting faster, this is usually the reason. Full post → wave.training/blog/easy-runs

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Wave Training @wavetrainingapp

6 hours ago

The rule I landed on: cap easy runs at ~75% of max HR (or your true zone 2 — your watch's default may be off, mine was). If you cross it, slow down. Even if the pace feels uncomfortably slow. Especially then.

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Wave Training @wavetrainingapp

6 hours ago

If you're like me, your first easy runs were probably too fast. Mine were. Tuesday "easy 6" at 8:30/mile felt right at the start — comfortable, conversational. By mile 5 my HR had drifted from 152 to 168 without me changing pace. I was calling it easy because it wasn't hard.

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Wave Training @wavetrainingapp

6 hours ago

The most common long-run nutrition mistake: not starting fuel early enough. Wait until you bonk and the carbs can't get into your bloodstream fast enough. Start at 30-45 min, refuel every 20-30 min after. 30-60g carbs/hr is the target for most.

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Wave Training @wavetrainingapp

2 days ago

Your easy run pace at a fixed heart rate is one of the cleanest fitness signals you have. Pace creeping faster over weeks at the same HR? You're adapting. Pace creeping slower at the same HR? You're accumulating fatigue your hard sessions are hiding.

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Wave Training @wavetrainingapp

3 days ago

Three ways to gauge effort on a run: Pace tells you what you did. Heart rate tells you what it cost. Power tells you what you put in. The combination tells you more than any single one. The disconnect between them across a run usually has the most to say.

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Wave Training @wavetrainingapp

4 days ago

All six biomarkers in Wave's recovery score respond to both lifting and running. So the score reflects yesterday — whether yesterday was a heavy deadlift, a long run, or both. A unified read on stress across modalities is the whole reason we built it.

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Wave Training @wavetrainingapp

5 days ago

The 10%-per-week mileage rule is a decent ceiling, not a target. Going from 30 miles to 40 over two months beats a 4-week ramp every time. Injury risk doesn't scale linearly with the percent; it scales with how much new load your tissues haven't yet adapted to.

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Wave Training @wavetrainingapp

6 days ago

Rest days are training days. The adaptations from yesterday's hard run don't happen during the run; they happen in the recovery window after. Skip the recovery and you ran a hard session for nothing. Easy day, hard day, repeat. Beats "hard, hard, easy" almost every time.

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Wave Training @wavetrainingapp

a week ago

Wave doesn't auto-adjust your run paces when recovery drops. It surfaces the data. You decide. Pretending an algorithm knows better than a runner about their own race-pace decision-making is a different product than the one we wanted to build.

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Wave Training @wavetrainingapp

a week ago

Race-day fueling rule: If you haven't used a fueling protocol in three long runs at race pace, it's a new fueling protocol. Stomach training is real training. New gels on race day fail at a rate that surprises most first-time marathoners.

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Wave Training @wavetrainingapp

a week ago

At ultra distances, pace targets for threshold and VO2max work stop being useful. Effort matters more than splits when you're 60K in. Wave hides the pace number for speedwork sessions in ultra plans and rounds the other paces to 15-second buckets.

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Wave Training @wavetrainingapp

a week ago

Single-day HRV readings are mostly noise. A 10ms drop on a Tuesday could be bad sleep, a stressful meeting, or nothing at all. A 7-day trend that drifts 8-10ms lower over a couple of weeks is the signal worth acting on. That's when something is actually accumulating.

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Wave Training @wavetrainingapp

2 weeks ago

VO2max correlates with race performance across groups but is a weak individual predictor. At a given VO2max, marathon times can range 30+ minutes between runners. The bigger lever is running economy. Economy responds to volume.

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Wave Training @wavetrainingapp

2 weeks ago

A pattern I've come to trust in my own training: Easy pace at fixed heart rate creeping faster over a few weeks usually means getting fitter. Easy pace at fixed heart rate creeping slower usually means fatigue I haven't noticed yet. The data sees it before you do.

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Wave Training @wavetrainingapp

2 weeks ago

Easy days fail when they aren't easy enough. The signature: easy pace creeps faster at the same heart rate over weeks while your hard sessions get slower. You're raising the floor on what counts as easy and your recovery never catches up. Aerobic base is built at boring paces.

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Wave Training @wavetrainingapp

2 weeks ago

The most common hybrid-athlete mistake: Heavy squat day Monday. Hard tempo run Tuesday. The two don't ruin each other in theory. In practice, your quads are still cooked from Monday and the tempo turns into a survival session. Schedule them apart.

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Wave Training @wavetrainingapp

2 weeks ago

A common training-plan confusion: "Tempo" usually means at-threshold work. ~1-hour race pace. "Sub-threshold" or Bakken-style work sits 10-15 sec/mi slower. Below the lactate jump. 4×10 min at tempo hits a different system than 8×10 min at sub-threshold.