RunLiftRuck
One plan, three kinds of load
Running, lifting and impact are tracked together, so a heavy leg day and a long run don't land back to back, and a big week shows up before it hurts.
Hybrid training for athletes and coaches
Strength and endurance. One plan.
Periodized hybrid training that checks itself for overload and lands on your watch. For athletes who lift and run, and the coaches who train them.
14 days free, then from $4 a month billed yearly. Cancel any time before your first charge. For adults 18 and over in the US and other supported countries.
Week 6 · Build
HYROX in 9 weeks
Mon
LowerBack squat 4×5 @ 80% · 225 lb
Tue
Easy run45 min · Z2 · 9:40–10:20/mi
Wed
Deadlift3×4 @ 85% · 275 lb
Intervals6×800 m · 7:05/mi
Thu
Mobility30 min
Fri
Ruck6 mi · 30 lb pack
Sat
Long run90 min · Z2
Sun
RestRecover
Heavy deadlifts and intervals on Wednesday. Run first, then lift, or move the deadlifts to Monday.
6 sessions sent to your watch· paces and heart-rate zones from your own thresholds
Why Payload
Built for training that pulls two ways
Lifting apps don't know about your long run. Running apps don't know about your squat day. Payload plans both, and keeps the week honest.
Check
Checks a coach would make
Every plan is checked against scheduling rules for hard days, ramp-ups and recovery before the week starts. A daily check-in reads your readiness, with or without a watch.
On the watch
On your wrist, then back
Sessions go to your device with your paces, heart-rate zones and weights. What you actually did comes back and is matched to the plan.
Two ways in
Train yourself, or coach others
If you train
- Set your goal and your weekA race, HYROX, a fitness test or a strength target, plus the days and kit you have.
- Get your planStart from the session library or let AI draft it on Athlete Pro. Every plan is checked before you see it.
- Train with itSessions land on your watch. Log lifts and how it felt; the plan adjusts when you're run down or miss a day.
If you coach
- A roster sorted by who needs you. Red readiness, missed sessions and safety alerts come first.
- A Plan Builder for hybrid work. Blocks, bricks, %1RM loads resolved to each athlete's plates, templates you reuse.
- AI drafts you approve. Draft a block or re-plan a week; nothing reaches an athlete until you accept it.
- One Requests inbox. Suggested changes and athlete questions, approved or declined in one place.
Pricing in US dollars
Fair prices. Unreasonable value.
Every plan starts with 14 days free. We take your card at sign-up and remind you 7 days and again 3 days before the first charge.
Coached by someone on Payload? Your plan is included in your coach's subscription. Accept their invitation and you're in.
Safety checks, readiness and sending sessions to your device are in every plan. AI drafts come with a monthly allowance.
More than 120 athletes? Tell us about your club or team.
Clubs, gyms and teams
Coaching a club or team?
Running and triathlon clubs, HYROX gyms and college club teams: tell us about your squad and we'll set you up now. Team features, like several coaches and one plan for a whole group, are on the way and you'll get them first.
- Club plan from $159 a month for up to 120 athletes
- Help moving your roster in from a spreadsheet
- We reply within two working days
Thanks, we've got it
We reply within two working days.
Or email info@payload.training
Questions
Before you sign up
Which devices work with Payload?
Garmin watches work today: sessions go to your watch through Garmin Connect, and your activities come back automatically. More devices are planned. You don't need a device at all: log sessions by hand and check in each morning, and everything else works the same.
What does the AI do, and what does it see?
On Athlete Pro and every coach plan, AI drafts a plan or re-plans a week from your goal, schedule, thresholds and recent training. You choose whether to use it, every draft is checked against the same rules as a hand-built plan, and a coach approves anything drafted for their athletes. Your name and email are never sent.
What happens after the trial?
Your plan starts on day 15 at the price you chose. We remind you 7 days and 3 days before. Cancel from your account any time before that and you won't be charged. Changed your mind after your first charge? Ask within 7 days for a full refund (14 days on a yearly plan).
Who can sign up?
Adults 18 and over. Payload isn't available in the European Economic Area, the United Kingdom or Switzerland.
Is this medical advice?
No. Payload flags patterns like overload, illness and pain so you or your coach can act on them. It doesn't diagnose anything; see a professional when something hurts.