The coach operating system
Start with 3–5 athletes you already coach. Review their training and logged sessions in one place, then decide whether CA fits your strength-and-endurance workflow before moving your whole roster.
Starter: $29/month for up to 10 athletes. Evaluation access by arrangement. An athlete? Start free.
Start with a small pilot
Connect one athlete, log a workout, and review it before expanding.
Zero spreadsheets
Loads, paces, and progressions compute off each athlete's own numbers - nothing to recalculate by hand.
From $29/mo flat
Priced by roster size. Growing within a tier never costs more per athlete.
Every athlete, handled
Onboarding starts with one question - training for a specific event, or building capacity? - and the system programs from there. Your roster covers all three paths; you review the output, not rebuild the spreadsheet. Training solo? The same paths are yours free.
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.
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.
Coach resources
Coach-written guides with the actual numbers - standards, loads, pacing, and session prescriptions. No fluff, no locked content. Every one is shareable with your athletes.
The blend
Every other tool makes the athlete choose - or stacks two templates on top of each other and lets the interference eat the week. Composite Athlete programs an athlete's 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. For a coach, that means the hybrid athlete stops being the one roster slot the spreadsheet can't handle.
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
Why Composite
Most training apps are a template library with a logbook - and most coaching businesses run on spreadsheets beside them. 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 each athlete’s numbers. A per-exercise PR ledger - max lifts, race times, test results - anchors every prescription: 5 × 3 @ 80% of their squat, intervals at the threshold pace their latest 5K actually supports.
Typical apps
PRs live in your notes app, if anywhere.
Composite Athlete
PRs update themselves. An athlete logs “245 × 3” and the engine parses it, sanity-checks it, and moves their estimated max - the next block loads off the new number. They and their 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 an athlete’s log alerts their 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 an athlete watches to the program they run.
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 the athlete's training log on a start date they choose. Self-serve revenue for the platform; the same engine runs your coached rosters.
Athletes create a free account to buy - the program lands in their training log on the start date they pick. Coaching a roster instead? See the adaptive coach OS.
Runners · Strength & conditioning
Their running app writes the mileage. Nobody writes the strength work that keeps a runner durable through it - the part that decides whether the last 10K holds together. That’s the half we build, programmed off each athlete’s real numbers.
Three short gym days engineered to slot around an athlete’s run schedule - posterior chain, calves and tendons, trunk - so the mileage lands on a body that can absorb it. Loads set from their 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.
Get Back to Running After Your Marathon →Runna writes the 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 the athlete and their skills coach.
Built for
The adaptive training platform for HYROX athletes - station benchmarks, compromised running, and race pacing programmed off each athlete’s real numbers, plus five ready-made race-prep plans in the store.
Strength training for runners - the half their 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.
The platform
Each exercise done, modified, or missed; RPE recorded; pain flagged. Entries persist as they type - a dropped connection loses nothing - and stay editable for 72 hours. Every log feeds the next version of their program and surfaces in your review queue.
Built on USDA FoodData Central - 400,000+ foods. Athletes get library plans for common targets free; Pro solves meals to their exact protein, carb, fat, and calorie numbers and adapts them as training changes - no per-athlete macro sheet to maintain.
Athletes' logged sessions queue for your review. A pain flag alerts you immediately. Monthly check-ins catch what daily logs miss. And when an athlete reports pain, the system never answers with a pep talk - it deloads, modifies, and tells them to see 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
One coach subscription covers the whole roster - athletes you coach train free, never pay, never hit a paywall. Flat within each tier, never per athlete. Full tier breakdown.
$0
Self-coached? Start here. (Coached athletes join free through their coach.)
$19 /mo
or $180/yr · first 21 days free if you're new to Pro
The programming a $100–300/mo coach builds by hand - and the training log you already pay for - in one place.
$29 /mo
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.
Activate coach access or arrange an evaluation, then share your personal invite link with one athlete. They create an account, complete the connection and choose what to share. Review the training plan and confirm a first logged session before adding the rest of a 3–5 athlete pilot. Agree any migration scope and timing with the team. Details: /coach-onboarding.
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.
From the founder
I started Composite Athlete because most training plans assume you train for one thing and have nothing else going on. My own training has spanned running from 5K to the half marathon, track and field, wrestling, Brazilian jiu-jitsu, mixed martial arts, weightlifting, bodybuilding, functional fitness and mountain biking, usually more than one at a time.
So every plan here starts with the problem you bring, in your own words: a first half marathon that has to fit three days a week, or starting to lift without knowing what to do. It sets your training days up front, gives every session one clear job, and moves you forward when your log shows you are ready, not when the calendar says so.
I am a strength and conditioning coach. If you coach, the same engine runs your roster: each athlete's program rebuilds from their own logged sessions.
- Quincy L. Harvey, strength and conditioning coach and founder
