HYROX · Running · Hybrid training
Adaptive training for HYROX athletes - and the runners who become them. Composite Athlete turns your real numbers - station benchmarks, race times, and maxes - into a plan that sharpens from every session you log, with a real coach in the loop. Race, run, lift: one engine programs it all.
The free tier is a real program, not a trial. No card required.
HYROX · Compromised Running
5 × 5 @ 102.5 kg · RPE 7 · felt solid
Reduced to 3 rounds - left knee pain flagged
Coach · Alert
Pain flag on sled push sent to your coach. Next week's lower-body loading will be regenerated from this log.
HYROX race prep · Ready-made programs
5 coach-built HYROX programs, from first race to Pro-division sharpening - bought once, delivered day by day in your training log with a start date you choose.
Create a free account to buy - your program lands in your training log on the start date you pick. Prefer a plan that adapts to you? See adaptive HYROX programming.
Runners · Strength & conditioning
Your running app writes the mileage. Nobody writes the strength work that keeps you durable through it - the part that decides whether the last 10K holds together. That’s the half we build: strength training for marathon runners, programmed off your real numbers.
Three short gym days engineered to slot around your run schedule - posterior chain, calves and tendons, trunk - so the mileage lands on a body that can absorb it. Loads set from your numbers, never guesswork.
Strength for runners →Everyone Googles "what now?" the week after a marathon. The answer is a graded rebuild - recover, restore what the block ate, return to running on a schedule - not a guess between the couch and the next injury.
Post-Marathon Rebuild: 6 Weeks →Runna writes your run plan. Composite Athlete writes the strength layer - or blends running and lifting into a single interference-managed program where the long run and the heavy leg day never collide.
How the blend works →The catalogue
Each sport ships its own periodization, loading, and benchmarks - not one template with the names swapped. What we build is the strength & conditioning and training plan; sport-specific skill work stays with you and your in-person coach.
Built for
The adaptive training platform for HYROX athletes - station benchmarks, compromised running, and race pacing programmed off your real numbers, plus five ready-made race-prep plans in the store.
Strength training for runners - the half your running app doesn't write. Durable legs for marathon blocks, hybrid run + lift programming, and the post-race rebuild.
Also programmed for
Every one is a full catalogue sport - pick it at onboarding and it programs like it’s the only thing we do. They just aren’t what we lead with.
Training guides
Coach-written guides with the actual numbers - standards, loads, pacing, and session prescriptions. No fluff, no locked content.
The blend
Every other app makes you choose - or stacks two templates on top of each other and lets the interference eat you. Composite Athlete programs your sports as one plan: the long run is placed against the heavy leg day, shared qualities train once instead of twice, and when total load climbs too high, the plan trims the right session - visibly, never silently.
HYROX + trail in the off-season. Marathon + lifting year-round. Triathlon + the strength layer that survives swim-bike-run volume. It’s the same engine - and it’s why the sport hubs here aren’t separate products.
Example blended week · HYROX + Trail
Heavy legs live HERE - as far from the long run as the week allows
One quality run serves both sports - no duplicated intervals
Descent control doubles as HYROX leg durability
72h after the heavy leg day - interference managed, not ignored
Auto-trimmed on high-fatigue weeks
Demo library
A branded still and motion clip for the whole 362-movement library - generated by us, in the same visual language as the program you train from.
Back Squat
AI-generated demo · Composite Athlete library
Choose your path
Onboarding starts with one question - are you training for a specific event, or building capacity? - and programs from there.
Event athletes get dated blocks that build, sharpen, and taper toward the start line - and a structured rebuild after it. Miss a week and the plan responds to what you actually logged, not the athlete it imagined.
Why Composite
Most training apps are a template library with a logbook. The differences below are the product - each one is live today.
Typical apps
One sport per plan. Pick a template, hope it fits your season.
Composite Athlete
Up to four sports, one program. A powerlifter who runs. A triathlete holding a strength block. The engine blends them into a single integrated week and manages the interference explicitly - nothing silently dropped.
Typical apps
Loads like “3 × 10, choose a medium weight.”
Composite Athlete
Percentages of your numbers. A per-exercise PR ledger - max lifts, race times, test results - anchors every prescription: 5 × 3 @ 80% of your squat, intervals at the threshold pace your latest 5K actually supports.
Typical apps
PRs live in your notes app, if anywhere.
Composite Athlete
PRs update themselves. Log “245 × 3” in a session and the engine parses it, sanity-checks it, and moves your estimated max - the next block loads off the new number. You and your coach can correct it anytime.
Typical apps
A bot or a human. Pick one.
Composite Athlete
Adaptive engine, coach in the loop. Form-check video reviews, coach-configured check-ins, messaging - and a pain flag in your log alerts your coach immediately while the next block deloads instead of cheerleading.
Typical apps
Stock GIFs licensed from a third-party catalogue.
Composite Athlete
A demo library we generate ourselves. Matching branded stills and motion clips across the 362-movement library - one visual language from the demo you watch to the program you run.
The platform
Mark each exercise done, modified, or missed; record RPE; flag pain. Entries persist as you type - a dropped connection or accidental refresh loses nothing - and stay editable for 72 hours. Every log feeds the next version of your program.
Built on USDA FoodData Central - 400,000+ foods. Free includes library plans for common targets; Pro solves meals to your exact protein, carb, fat, and calorie numbers and adapts them as your training changes.
Connect with a coach and your logged sessions queue for their review. A pain flag alerts them immediately. Monthly check-ins catch what daily logs miss. And when you report pain, the system never answers with a pep talk - it deloads, modifies, and refers you to a professional when that’s warranted.
Pain flag - sled push. Coach alerted; next block regenerates conservatively.
Week 2 reviewed. Coach notes on squat progression - solid execution across all five sessions.
Monthly check-in due. Five minutes on recovery, schedule, and how training actually felt.
Pricing
Athletes start free. Coaches pay by roster size - flat within each tier, never per athlete.
$0
Start here - a real program for your goal
$19 /mo
or $180/yr
The programming a $100–300/mo coach builds by hand - and the training log you already pay for - in one place.
$29 /mo from
Starter ≤10 · Coach $49 ≤30 · Business $99 ≤150
FAQ
Free is a real tier, not a teaser: full training logging, an expert-authored generic program for your sport, and library meal plans for common macro targets. Pro adds adaptation - programming regenerated from what you actually log, and meal plans solved to your exact protein, carb, fat, and calorie targets. A static plan can't respond to a missed week or a pain flag; an adaptive one does.
Twenty-seven categories across endurance, strength, hybrid, aquatic, and bodyweight sports - from HYROX, marathon, and triathlon to powerlifting, Olympic weightlifting, and calisthenics - plus general fitness and longevity. Onboarding asks whether you're training for a specific event or building continuous capacity, and programs accordingly. To be clear on scope: what we provide is personal training and strength & conditioning - the programming, loading, and conditioning built for your sport's demands. Sport-specific skill work (technique, tactics, drills) stays with you and your in-person coach; for combat sports, climbing, and tactical work we program the S&C layer only.
Yes - that's a core design goal, not an afterthought. Hold up to four sports on your profile and generation produces ONE integrated program that balances all of them, managing the interference explicitly: heavy lower-body strength and long runs get placed so they don't cannibalize each other, and no sport is ever silently dropped. A powerlifter building a running base or a triathlete holding a strength block trains from a single coherent week, not two conflicting plans.
From your numbers, not a template's. The PRs & Maxes page tracks your key lifts, benchmarks, and race times per sport - you or your coach enter them, and logging a session that beats one updates it automatically (sanity-checked, and you can correct it anytime). Programs then prescribe percentages of your actual maxes - 5 × 3 @ 80% of your squat with the working weight computed - and derive training paces from your most recent race or time trial. Where you have no benchmark yet, prescription falls back to RPE; it never invents a max you didn't post.
You log it honestly - done, modified, or missed - and the next generation responds to what actually happened instead of pretending the plan was followed. A pain flag is treated seriously: your coach is alerted immediately, the following block deloads or modifies conservatively rather than pushing through, and the system will point you to a qualified professional when that's warranted. One thing it will never do is answer a pain report with a pep talk.
No. Self-serve athletes get the full engine - adaptive programming, the PR ledger, meal planning, logging, and analytics. When you want a human in the loop, Pro includes marketplace matching to find one; connecting a coach adds session reviews, form-check video feedback, configurable check-ins, and messaging on top of what you already have. Coaches who bring their own roster get the same loop plus triage tools.
Flat tiers by roster size: Starter at $29/month for up to 10 athletes, Coach at $49 for up to 30, Business at $99 for up to 150. Flat means flat - growing your roster within a tier never costs more per athlete. If you outgrow a cap, you upgrade the tier; there is no per-seat surcharge.
You do, fully. A coach sees your data only after you connect with them, and only the categories you consent to share - consent is explicit, scoped, and revocable, and revoking it cuts access immediately. Your data is exportable and deletable, self-serve.
Payments run through Stripe's hosted checkout - we never see or store your card details. Cancel anytime yourself from the Billing page in your account: cancellation stops future renewals and takes effect at the end of your current billing period, and you keep full access until then. Per our Terms, payments already made are final; changing your mind mid-cycle costs you nothing further.
More questions? Browse the Help Center for step-by-step guides.
Sign up, pick your sport, and start this week on a strength & conditioning plan built by coaches who program for it.
