Starting your first program
Three ways to get a program: a free starter for your sport, a Pro adaptive custom plan, or a ready-made plan from the store.
Composite Athlete gives you three ways to get training. Open Program — if you don't have an active plan yet, you'll see "No active program yet" with two buttons: "Start a program" and "Browse the store".
Your three options
- Free starter program — a ready-to-start plan built for your sport. Free, and a real program, not a trial.
- Adaptive custom plan (Pro) — generated from your exact profile and auto-regulated week to week.
- Ready-made program from the store — a coach-built plan with a fixed timeline and a clear goal, bought once.
Start a free program
- From Program, click "Start a program" (or open Start a program directly).
- Pick a starter program for your sport and click "Start".
- Your plan appears on Program, laid out week by week.
Which should you pick?
- New here, or want to train today for free — start a free starter program.
- Want a plan shaped around your goals, equipment, and feedback — generate an adaptive custom plan (Pro).
- Want a specific outcome on a fixed timeline, like a race or a cut — buy one from the store.
Starting any program runs a quick health screen and waiver the first time — a one-time step before your first session.
Related
Still stuck? Contact support.