Help Center
Step-by-step guides for getting the most out of Composite Athlete — for athletes and coaches. Search, or browse by topic.
Getting started
Set up your account, profile, and first plan.
What is Composite Athlete?
An adaptive strength, conditioning & nutrition app for HYROX and 27 sport categories, with a free tier and Pro for athletes, plus tools for coaches.
Creating your account
Sign up in under a minute — choose an Athlete or Coach account and set a password. You can start right away; a verification link lands in your inbox.
Signing in & resetting your password
Sign in at the login page, and reset a forgotten password with a secure link that stays valid for 30 minutes.
Setting up your training profile (onboarding)
A walkthrough of onboarding, where you set your goal, body metrics, sport, schedule, equipment, the health check, waiver, diet, and allergens.
Which sports are supported (and what we program)
27 sport categories from HYROX to powerlifting — combine up to four into one program. What we program (S&C) and what we don't.
Free vs Pro: what each includes
Free is a full tier — logging, a starter program, and a meal library. Pro ($19/mo or $180/yr) adds the adaptive engine.
Updating your goals, equipment, diet & allergens
Change your sport, experience, equipment, injuries, and allergens by re-running onboarding — not on the Profile page.
Training & logging
Your daily sessions, logging, form checks, and habits.
Reading your Today session
Read your daily session card on Today: sport, focus, week and day, status badges, coach notes, and rest or program-complete states.
How to log a session
Log a session on Today: mark each exercise Completed, Modified, or Missed, record load/reps/time, rate RPE, answer the pain check, and save.
Understanding workout blocks & strength notation
How to read your workout: lettered blocks (A/B/C, supersets A1/A2), MetCon tracks, the phased warm-up, and lift notation like 4×8 @ 190 lb.
How a % becomes your actual weight
When a lift is prescribed as a % of your max, the app shows the real working weight in your units — from your 1RM, or an estimate if untested.
Using exercise demos, history & the rest timer
Use the per-exercise Demo and History toggles and the built-in rest timer while you train — all right inside your session.
Uploading a form-check video for coach review
Attach a form-check video to an exercise on Today (up to 3, under 200 MB) so your connected coach can review your technique.
Editing or skipping a session
Change a saved log within 72 hours using Edit, and skip an upcoming day from its detail page with Skip this day.
Tracking daily habits
Use the Daily habits card on Today to set small daily targets — water, steps, mobility — check them off each day, and remove ones you're done with.
Programs
Start, buy, adapt, and download your training plans.
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.
Generating an adaptive custom program (Pro)
Pro: generate a custom plan from your profile. Pick a start date, blend your sports, and let it auto-regulate week to week.
Buying a ready-made program from the store
Buy a coach-built, ready-made plan from the store, pick a start date, and it drops into your active programs after checkout.
How your program adapts to what you log
Your Pro plan regenerates its remaining weeks from what you actually log — honest logging and pain flags reshape the training automatically.
Swapping an exercise (Pro)
Pro: swap a prescribed main movement on an upcoming session for a library alternative that fits your equipment — same sets, reps, and load.
Downloading your program as a PDF
Download any active program as a branded, print-ready PDF — full outline and every session, with percentages resolved to actual weights.
Nutrition & meals
Meal plans, food logging, macros, swaps, and prep.
Getting a meal plan
Pick a free starter meal plan, or generate a full week solved to your macros with Pro — daily targets show on the plan card.
Logging food & tracking macros
Log what you eat in Today's intake — search foods, set grams and a meal slot, and watch your macro bars fill toward target.
Swapping meals & recalibrating macros (Pro)
Pro: swap any planned meal for a macro-matched alternative, or recalibrate your whole plan to updated targets.
Using the grocery list & batch prep
Shop and cook from your generated week: an aisle-grouped grocery list you can check off, plus a batch-prep plan to cook once.
Training-day macro cycling
Generated weeks can shift your macros between training and rest days. The day type shows next to each day in Your week.
The daily biofeedback check-in
Rate energy, sleep, hunger, and digestion each day. Your coach sees the trend over time, not any single day.
PRs, maxes & progress
The numbers that drive your training, and tracking progress.
Entering your PRs, maxes & race times
Enter your current maxes, PRs, and race times on the PRs & Maxes page so your program prescribes the right loads and paces.
HYROX benchmarks: which numbers to enter
The HYROX benchmarks Composite Athlete tracks — your race time, engine tests, and all eight station times — and why they set your pacing.
How your maxes & race times drive training
How Composite Athlete turns your maxes and race times into prescribed loads and paces — and what happens for lifts you haven't tested.
Logging MetCon & benchmark results
Log repeat results against the named MetCons from your programs on the PRs & Maxes page to track how your performance trends over time.
Progress photos & body measurements
Track tape measurements and progress photos on your profile — visible only to you, your coach, and support staff.
Working with a coach
Find a coach and control exactly what they see.
Finding & connecting with a coach
Browse coaches, request a connection, or accept a coach who invited you — from the Coaches page. You choose what to share, and can stay self-coached.
Choosing what your coach can see
Sharing is deny-by-default and revocable. Toggle exactly which of seven data types each coach sees, edit it anytime, and cut access by removing the coach.
What changes when you connect a coach
A coach adds session reviews, notes, form-check feedback, check-ins, and messaging on top of the self-serve engine you keep — bounded by what you share.
Coaching on Composite Athlete
Run your roster, program athletes, and review their training.
Getting started as a coach
Activate coaching, set up your Roster, turn on marketplace visibility, and learn how programs reach your athletes.
Coach plans & pricing
Flat coach tiers by roster size: Starter $29, Coach $49, Business $99 per month, with annual options and no per-seat fees.
Inviting athletes & accepting requests
Share your personal invite link so athletes sign up attributed to you, and accept inbound marketplace requests from your Roster.
Your roster & signals
Read your Roster board, spot athletes who need attention, and act on Signals — pain, missed sessions, and suggested reviews.
Reviewing an athlete's training
Open an athlete, pick a day, and review their log and form-check videos — then mark it reviewed or leave a note.
Adjusting vs modifying an athlete’s program
Adjust regenerates a new program version from goals; Modify makes one surgical change to the active plan. When to use each.
Editing a single workout day
Change the sets, reps, load, or notes on one Main exercise for a single day — the athlete sees a Modified by coach badge.
Drafting athlete feedback (AI-assisted)
Generate an AI draft note about an athlete's recent training, edit it, and save. Commentary only — it never changes the program.
Managing an athlete's PRs & maxes
Enter and update an athlete's maxes and race times that drive their loads and paces. Only the athlete can clear a PR.
Building & assigning check-ins
Build recurring check-in templates, assign them to athletes, and review submissions — with a safety core that's always on.
Messaging & check-ins
Stay in touch and report how training feels.
Account, billing & privacy
Subscriptions, payments, your data, and notifications.
Managing your subscription
Upgrade to Athlete Pro or a Coach tier from your Dashboard, and manage, cancel, or resume anytime from Billing.
How payments & cancellation work
Payments run through Stripe's secure checkout — we never store your card. Cancel yourself anytime; access lasts to the end of the period you paid for.
Your data & privacy
You see all your own data and decide exactly what a coach can access through seven sharing scopes — deny-by-default and revocable anytime.
Notifications
The top-right bell shows in-app notifications — session reviews, coach notes, program updates — plus welcome and payment-receipt emails.
Getting help & contacting support
Search the Help Center, or reach a human: signed-in via Help & support, everyone via Contact us or email support.
Tools & resources
Calculators and reference charts for training day.
Using the HYROX Race-Day Pace Calculator
Turn a target HYROX finish time into split targets for all 16 segments, a live race clock, and a branded PDF pace card.
Using the Cardio Conversion Chart
Swap any prescribed cardio machine for an equal-effort equivalent across Run, Row, SkiErg, BikeErg, and air bike — plus a downloadable PDF.
Still need help?
Can’t find what you’re looking for? Reach the team directly — we usually reply within 1–2 business days.
Contact support