Both sides off your real numbers
Squat, bench, and deadlift as percentages of your tested maxes; easy, threshold, and interval paces off your latest race. Post a PR on either side and the whole plan re-anchors to it.
Hybrid athlete · Adaptive S&C
Not a runner who lifts. Not a lifter who runs. A hybrid athlete.
Strength off your real maxes and running off your real race times, programmed as one week where neither steals from the other — and up to four sports blended into a single interference-managed plan. Regenerates from every session you log, with a real coach in the loop.
The free tier is a real program, not a trial. No card required.
Today · Lower + tempoWeek 6 · Day 2
Hybrid · Build phase
Back squat — 4 × 4 @ 80%Logged
Working weight off your 1RM · RPE 8
Tempo run — 25 min @ 7:45/miLogged
Paced off your latest 5K · legs showed up
Farmer’s carry — 4 × 40 mUp next
Interference engine
Heavy lower days and quality runs are spaced so both progress. PR the squat or the 5K and both sides of the plan re-anchor.
Why it’s different
Two plans stapled together always fight.
The usual
A lifting plan plus a running plan.
Written blind to each other: squats land the night before intervals, both plans assume they own your recovery, and when progress stalls you blame your effort instead of the collision.
Composite Athlete
One program that knows about both.
Hybrid athlete training as a single generated week — strength off your maxes, running off your race times, hard days stacked and easy days protected on purpose. Up to four sports, one plan.
One week, both engines
Every session knows what yesterday was.
01
Heavy strength
The main lifts on % schemes off your tested 1RMs — kept clear of your quality running days.
02
Quality running
Threshold and intervals paced off your recent race — run on legs the plan deliberately left fresh.
03
Easy volume
Zone-2 mileage that builds the engine and actively recovers the lifting, instead of quietly taxing it.
04
Hybrid conditioning
Carries, sleds, and mixed engine work — the bridge between barbell strength and race fitness.
How we program it
Your numbers drive the plan.
Interference, managed on purpose
Lifting and endurance blunt each other when they’re dumped into the same week carelessly. Hard days are stacked, easy days protected, heavy legs kept away from quality runs — by design, not luck.
Up to four sports, one program
Marathon plus powerlifting, HYROX plus a 5K block — the engine blends up to four sports into one plan with a single recovery budget. It’s the capability Composite Athlete is named for.
Adapts to the athlete doing both
A missed lift, a breakthrough run, a week where work ate the plan — the next block responds to what you actually logged. Flag pain and it deloads and alerts your coach rather than pushing through.
Start today
Train both. Progress both.
Free is a real hybrid training program, not a trial. Pro adds the adaptive engine — lifts off your maxes, runs off your race times, one interference-managed week, regenerated from every session — plus a coach in the loop, for $19/mo. The programming a hands-on coach charges $100–300 a month for. Want a fixed block first? The Hybrid Athlete is in the store.