Free Tools
Calculators and references built by the same coaching engine behind Composite Athlete. Free for athletes - and a taste of what the coach OS automates across a whole roster.
Strength
1RM % & Plate Calculator
Enter a one-rep max and get every training percentage - the weight to use and the exact plates to load on each side (lb or kg), plus a rep guide. Download a branded PDF for the gym floor or a client handout.
HYROX
Race Analysis & Weakness Finder
Import an official HYROX result and see exactly where the time went: every segment ranked against the field, the 3 biggest opportunities, and the exercises and program that fix them. Run one per athlete.
HYROX
Finish Time Predictor
Enter a 5K time and rate running and station strength - get a projected finish, a full per-segment projection, and the one segment costing the most. A fast first-pass assessment for any HYROX athlete.
Running
Runner Strength Standards
Enter bodyweight and racing goal (5K to marathon) - get the six lifts that matter for runners, in their numbers, and see where an athlete's lifts land against the standard.
HYROX
Race-Day Pace Calculator
Enter a target finish time, race style, and division - get split targets for all 8 runs and 8 stations plus a cumulative race clock. Free account adds the printable PDF pace card to hand an athlete on race morning.
HYROX
HYROX Station Standards & Scaling
Every station, weight, distance, and rep count by division (Open & Pro, men & women), plus movement standards and the most common no-reps that cost athletes time on race day. The reference to keep open while programming.
Want programming that uses these numbers for you? Browse the programs → · Find a coach →