v.2026 · built for hybrid athletes

train with intent.

one system for runners who lift. periodized training, integrated nutrition, and a coach that re-plans the week when your recovery says it should — not when the calendar does.

also a coach?open the coach dashboard →
2,140kcal
target rebuilt nightly from yesterday's load, sleep, and bodyweight trend.
4:32/km
pace bands re-anchored from threshold tests and HR drift — not a coach guessing.
82%1RM
lift loads programmed from your last 4-week e1RM curve, capped by RPE.
78/100
motus index — readiness, fueling, training, recovery, sleep, blood, dexa.
the system · three loops, one plan

endurance. strength.
nutrition. integrated.

01 / 04 · system
01 · train

periodized
training

16-week blocks for the goal you set — marathon, hyrox, hybrid, longevity. Lift and run programmed together; deloads earned, not scheduled.

  • block length4–16 wk
  • disciplinesrun · lift · row · ski
  • deload ruleearned
  • caprpe 8
02 · fuel

nutrition
that follows load

kcal and macros rebuild every night from yesterday's session, today's plan, and your bodyweight trend. Mid-run carbs surface inside the run, not after.

  • target rebuildnightly
  • protein floor1.8 g/kg
  • long-run fuel60 g/h
  • log methodsphoto · barcode · mfp
03 · adapt

coach that
re-plans nightly

readiness drops 16 overnight, threshold becomes z2. plain-english reason on the screen — not an opaque score. you can override, the system learns from it.

  • signal sourceshrv · sleep · rpe
  • wearablesoura · whoop · apple · garmin
  • decision shownplain english
  • overrideone tap
how it adapts · an example

your threshold day
becomes z2.

three nights of hard sessions stacked. hrv falls, sleep efficiency drops, readiness lands at 62. motus rewrites tomorrow before you wake up — and tells you why.

02 / 04 · proof

signals overnight

readiness
62/100
−16 vs 7-day avg
hrv
42ms
−12 vs baseline
sleep
6h 18m
74% efficient · short
rpe trend
8.4/10
+1.2 vs prescribed
resting hr
58bpm
+5 vs baseline
motus index
71/100
trend: down 4 days
today · auto-adaptedmotus71

friday · was threshold 4×6

zone-2 easy
45 min · 8.2 km · 5:25–5:45 · hr 138–148
downshifted from threshold — readiness fell 16 overnight after 3 hard days. nervous system needs to catch up before saturday's long progression. see the math →
cap hr148−12 bpm
cap pace5:25+45 s/km
est. trimp58in window
programs · pick the goal · system handles the rest

built for the
athlete who does all of it.

03 / 04 · programs
01 · marathon
marathon
+ strength
16 wk · 6 sessions / wk
most popular
→
02 · hybrid
hyrox
race prep
12 wk · 7 sessions / wk
hybrid
→
03 · strength
power
+ endurance
8 wk · 5 sessions / wk
strength
→
04 · year-round
longevity
protocol
52 wk · 4 sessions / wk
year-round
→
for coaches · invite-only beta

run your coaching
business on motus.

AI performance infrastructure for athletes and coaches. your methodology, programmed. your brand, on every screen. stripe-powered subscriptions, paid out monthly. the athletes you already train — finally with one tool.

open coach dashboard →how it works
roster · sample viewillustrative
athlete a.
marathon · wk 7 / 16
on plan82
athlete b.
hyrox · wk 4 / 12
deload71
athlete c.
strength · wk 3 / 8
on plan88
athlete d.
longevity · wk 22 / 52
behind64
questions · the ones we get most

before you
build a program.

04 / 04 · faq
do i need a wearable?

no — but motus is better with one. apple watch, whoop, oura, garmin all stream readiness, hrv, sleep and workout data. without a wearable, you log perceived effort and the system adapts off rpe and bodyweight trend alone.

is this for runners, lifters, or both?

both, by design. the wedge is the athlete who does all of it — runs 50k a week and benches 1.5×bw. single-discipline tools (runna, hevy, whoop) don't program the interaction. motus programs the interaction.

how is it different from a human coach?

it's not. motus is a coaching infrastructure that adapts your plan nightly. it runs your methodology — or a vetted preset — and shows the reasoning every time it changes something. if you also want a human coach, bring them onto the platform via the coach dashboard.

android?

ios + web today. android on the 2026 roadmap. coach surfaces (dashboard, AI tuning agent, roster, payouts) are web — same on every platform.

what about food restrictions?

set them once. vegan, kosher, halal, allergy, dislike — the nightly target rebuild respects them. the meal log doesn't suggest a salmon bowl to someone who doesn't eat fish.

is there a free trial?

yes — 30 days. card on file, cancel any time before it bills. meal logging stays free either way.

— start today · 30-day free trial

training is fragmented.
it doesn't have to be.

coach dashboard
app store + web ·download for ios →