{"id":"x02","code":"X02","name":"HYROX · Amateur","discipline":"hyrox","experience":"amateur","sport":null,"schemaVersion":2,"status":"francisco-reference","review":{"state":"source-provided","authoredBy":"Francisco Martin","reviewedBy":null,"date":"2026-11-06"},"description":"Bajar de 1:30 (o mejorar el tiempo propio): primeras sesiones de carrera comprometida y calidad de carrera.","eligibility":"Experiencia mínima (criterio principal) - 1 a 2 años de entrenamiento combinado (fuerza + resistencia). - Domina la técnica de las 8 estaciones a carga de competencia. - Corre 30-40' continuos. Marcas orientativas (NO excluyentes) - HYROX Open entre 1:20 y 1:40, o primer HYROX con buena base.","purpose":"- Bajar de 1:30 (o mejorar el tiempo propio): primeras sesiones de\n  carrera comprometida y calidad de carrera.","equipment":["- Trineo, SkiErg, remo, wall ball, sandbag, kettlebells/mancuernas,\n  barra y discos. Lugar para correr."],"limitations":["Conversión estructurada del documento fuente; sin aprobación personal adicional de Francisco Martin.","Las duraciones de bloques sin tiempo explícito son estimaciones de distribución para el calendario."],"cycleWeeks":1,"periodization":"- Carrera: subir 1-2 km por semana (máx. 10%), semana 4 de descarga.\n- C1 umbral: 4 x 6' > 4 x 7' > 3 x 10'; fartlek: 8 > 10 repeticiones.\n- G3: descanso entre rondas 2'30\" > 2' > 1'30\". Semana 4: 2 rondas.\n- Fuerza: doble progresión por RPE. Estaciones pesadas: +5 kg cada\n  2 semanas sobre la carga de competencia (hasta +20%).\n- Pasar a X03 cuando completa 3 rondas de G3 con 1'30\" de descanso\n  sosteniendo el ritmo objetivo y corre 30+ km semanales sin molestias.","progression":{"entry":"Experiencia mínima (criterio principal)\n- 1 a 2 años de entrenamiento combinado (fuerza + resistencia).\n- Domina la técnica de las 8 estaciones a carga de competencia.\n- Corre 30-40' continuos.\n\nMarcas orientativas (NO excluyentes)\n- HYROX Open entre 1:20 y 1:40, o primer HYROX con buena base.","advance":"- Carrera: subir 1-2 km por semana (máx. 10%), semana 4 de descarga.\n- C1 umbral: 4 x 6' > 4 x 7' > 3 x 10'; fartlek: 8 > 10 repeticiones.\n- G3: descanso entre rondas 2'30\" > 2' > 1'30\". Semana 4: 2 rondas.\n- Fuerza: doble progresión por RPE. Estaciones pesadas: +5 kg cada\n  2 semanas sobre la carga de competencia (hasta +20%).\n- Pasar a X03 cuando completa 3 rondas de G3 con 1'30\" de descanso\n  sosteniendo el ritmo objetivo y corre 30+ km semanales sin molestias.","deload":"- Carrera: subir 1-2 km por semana (máx. 10%), semana 4 de descarga.\n- C1 umbral: 4 x 6' > 4 x 7' > 3 x 10'; fartlek: 8 > 10 repeticiones.\n- G3: descanso entre rondas 2'30\" > 2' > 1'30\". Semana 4: 2 rondas.\n- Fuerza: doble progresión por RPE. Estaciones pesadas: +5 kg cada\n  2 semanas sobre la carga de competencia (hasta +20%).\n- Pasar a X03 cuando completa 3 rondas de G3 con 1'30\" de descanso\n  sosteniendo el ritmo objetivo y corre 30+ km semanales sin molestias.","stop":"- Carrera: subir 1-2 km por semana (máx. 10%), semana 4 de descarga.\n- C1 umbral: 4 x 6' > 4 x 7' > 3 x 10'; fartlek: 8 > 10 repeticiones.\n- G3: descanso entre rondas 2'30\" > 2' > 1'30\". Semana 4: 2 rondas.\n- Fuerza: doble progresión por RPE. Estaciones pesadas: +5 kg cada\n  2 semanas sobre la carga de competencia (hasta +20%).\n- Pasar a X03 cuando completa 3 rondas de G3 con 1'30\" de descanso\n  sosteniendo el ritmo objetivo y corre 30+ km semanales sin molestias."},"adaptationRules":{"automatic":[],"manual":["Imprescindible: G3 y C1.\nImportante: G1 y C2.\nOpcional: G2 (pasar sled pull a G1 si se recorta).\nRecorte dentro de la sesión: E > B > una serie del bloque de estaciones.","- Mismos reemplazos de estaciones que X01 (cinta apagada, soga, thrusters).\n- Duración mínima viable: gimnasio 40' (A + estaciones); G3 con 2 rondas.\n- Versión 4 días: G1 + G3 + C1 + C2 (G2 se elimina y el sled pull va a G1).\n- No se cambia: carrera comprometida semanal y 2 días de carrera."],"forbidden":[]},"exerciseAlternatives":[],"sourceIds":[],"reviewChecklist":["Conservar las dosis, variantes, prioridades y reglas del documento original.","La conversión no equivale a aprobación individual del programa."],"sourceDocument":{"filename":"X02_HYROX_amateur.txt","text":"==========================================================\nX02 · HYROX AMATEUR\nFrancisco Martín · Biblioteca de plantillas v1\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10. Z2 = conversacional (RPE 3-4).\n  Umbral = \"cómodamente duro\" (RPE 7). Ritmo HYROX = ritmo por km\n  objetivo de carrera.\n- Carga de competencia = la de tu división según el reglamento vigente.\n- Duración máxima de cada sesión: 65 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- 1 a 2 años de entrenamiento combinado (fuerza + resistencia).\n- Domina la técnica de las 8 estaciones a carga de competencia.\n- Corre 30-40' continuos.\n\nMarcas orientativas (NO excluyentes)\n- HYROX Open entre 1:20 y 1:40, o primer HYROX con buena base.\n\nObjetivo\n- Bajar de 1:30 (o mejorar el tiempo propio): primeras sesiones de\n  carrera comprometida y calidad de carrera.\n\nQué lo distingue de X01 y X03\n- X01: técnica con cargas reducidas, 1 día de carrera.\n- X02: 3 días de gimnasio + 2 de carrera (1 de calidad), 20-28 km.\n- X03: 3 + 3, carrera comprometida con 4 rondas de 1 km.\n\nEquipamiento necesario\n- Trineo, SkiErg, remo, wall ball, sandbag, kettlebells/mancuernas,\n  barra y discos. Lugar para correr.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n5 sesiones · 2 días de descanso · carrera 20-28 km/semana\n\nLunes ....... G1 · GIMNASIO: fuerza inferior + estaciones de empuje\nMartes ...... C1 · CARRERA: calidad (umbral / fartlek)\nMiércoles ... G2 · GIMNASIO: fuerza superior + motor\nJueves ...... Descanso\nViernes ..... G3 · GIMNASIO: carrera comprometida (3 rondas)\nSábado ...... C2 · CARRERA: Z2 largo\nDomingo ..... Descanso\n\nRegla: G3 nunca el día antes de C1.\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento gimnasio (10'): remo/ski suave 4' + movilidad + activación.\nCalentamiento carrera (12'): trote Z1-Z2 + técnica + 3 progresivos.\nVuelta a la calma (5'): caminata o trote suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de tobillo, cadera y columna torácica.\n\nG1 · 60' · fuerza de piernas, sled push y wall balls por intervalos.\nC1 · 45-50' · subir el umbral.\nG2 · 60' · tracción, agarre y SkiErg/remo por intervalos.\nG3 · 55' · correr con piernas cargadas (3 rondas de 1 km + estación).\nC2 · 50-60' · base aeróbica.\n\n\n----------------------------------------------------------\n4. EJERCICIOS\n----------------------------------------------------------\n\nG1 · Fuerza inferior + estaciones de empuje\n..........................................................\nA · Sentadilla trasera o goblet pesada [TH: Back Squat] · 4 x 6 · RPE 7 · descanso 2'\nB · Peso muerto rumano [TH: Romanian Deadlift] · 3 x 8 · RPE 7 · descanso 2'\nC · Sled push [TH: Sled Push] · 5 x 15 m · carga de competencia · descanso 1'30\"\nD · Wall balls [TH: Wall Ball] · 4 x 15 sin cortar · descanso 1'\nE · Plancha con arrastre [TH: Plank Pull Through] · 3 x 8 por lado\n\nC1 · Calidad\n..........................................................\nSemana A (umbral): calentamiento + 4 x 6' umbral, rec 2' trote + 8' suave. (~8 km)\nSemana B (fartlek): calentamiento + 8 x (1' fuerte RPE 8 + 1' suave) + 8' suave. (~7 km)\n\nG2 · Fuerza superior + motor\n..........................................................\nA · Press con mancuernas o banca [TH: DB Bench Press] · 4 x 8 · RPE 7\nB · Remo con barra o mancuerna [TH: Bent Over Row] · 4 x 8 · RPE 7-8\nC1 · Dominadas o jalón [TH: Pull-Up] · 3 x 6-10\nC2 · Sled pull [TH: Sled Pull] · 3 x 15 m · carga de competencia\n     descanso 1'30\" tras el par\nD · SkiErg o remo por intervalos [TH: SkiErg] · 5 x 300 m a ritmo de competencia · descanso 1'30\"\nE · Farmer carry [TH: Farmer Carry] · 3 x 50 m · carga de competencia\n\nG3 · Carrera comprometida\n..........................................................\nCalentamiento 8' trote + 3' remo suave.\n3 rondas · descanso 2'30\" entre rondas:\n1 km a ritmo HYROX objetivo + 1 estación a carga de competencia.\nSemana A: R1 SkiErg 500 m · R2 Sled push 25 m · R3 Burpee broad jump 40 m\nSemana B: R1 Remo 500 m · R2 Sandbag lunges 50 m · R3 Wall balls 50\n(Sled pull y farmer se trabajan en G2.)\nVuelta a la calma 5'. Carrera total ~5 km con calentamiento.\n\nC2 · Z2 largo\n..........................................................\n50-60' en Z2 + 4 progresivos de 20\". (~8-10 km)\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: G3 y C1.\nImportante: G1 y C2.\nOpcional: G2 (pasar sled pull a G1 si se recorta).\nRecorte dentro de la sesión: E > B > una serie del bloque de estaciones.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Mismos reemplazos de estaciones que X01 (cinta apagada, soga, thrusters).\n- Duración mínima viable: gimnasio 40' (A + estaciones); G3 con 2 rondas.\n- Versión 4 días: G1 + G3 + C1 + C2 (G2 se elimina y el sled pull va a G1).\n- No se cambia: carrera comprometida semanal y 2 días de carrera.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN\n----------------------------------------------------------\n- Carrera: subir 1-2 km por semana (máx. 10%), semana 4 de descarga.\n- C1 umbral: 4 x 6' > 4 x 7' > 3 x 10'; fartlek: 8 > 10 repeticiones.\n- G3: descanso entre rondas 2'30\" > 2' > 1'30\". Semana 4: 2 rondas.\n- Fuerza: doble progresión por RPE. Estaciones pesadas: +5 kg cada\n  2 semanas sobre la carga de competencia (hasta +20%).\n- Pasar a X03 cuando completa 3 rondas de G3 con 1'30\" de descanso\n  sosteniendo el ritmo objetivo y corre 30+ km semanales sin molestias.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. La carrera define la mayor parte del resultado (~50% del tiempo);\n   las estaciones de fuerza pesan más en los atletas más lentos: por eso\n   en este nivel se sostiene el trabajo de sled y wall balls.\n   · Rappelt y col. 2026. doi.org/10.3389/fphys.2026.1847569\n2. Se corre por debajo del umbral y con fatiga creciente: umbral\n   y carrera comprometida.\n   · Gutiérrez-Hellín y col. 2026, IJSPP. doi.org/10.1123/ijspp.2026-0098\n3. Wall balls = pico de FC/lactato: series sin cortar.\n   · Brandt y col. 2025. doi.org/10.3389/fphys.2025.1519240\n4. Interferencia concurrente pequeña: separar fuerza de piernas y calidad.\n   · Huiberts y col. 2024. doi.org/10.1007/s40279-023-01943-9\n5. Distribución piramidal en recreativos.\n   · Rosenblat y col. 2025. doi.org/10.1007/s40279-024-02149-3\n6. Progresión gradual de carrera para limitar sobreuso.\n   · Chittenden y col. 2026. doi.org/10.3389/fspor.2026.1937574\n\nCriterio propio de Francisco Martín (coach HYROX Level 1)\n- 3 días de gimnasio + días de carrera; no todo en circuito.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n","correctedText":"==========================================================\nX02 · HYROX AMATEUR\nFrancisco Martín · Biblioteca de plantillas v1\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10. Z2 = conversacional (RPE 3-4).\n  Umbral = \"cómodamente duro\" (RPE 7). Ritmo HYROX = ritmo por km\n  objetivo de carrera.\n- Carga de competencia = la de tu división según el reglamento vigente.\n- Duración máxima de cada sesión: 65 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- 1 a 2 años de entrenamiento combinado (fuerza + resistencia).\n- Domina la técnica de las 8 estaciones a carga de competencia.\n- Corre 30-40' continuos.\n\nMarcas orientativas (NO excluyentes)\n- HYROX Open entre 1:20 y 1:40, o primer HYROX con buena base.\n\nObjetivo\n- Bajar de 1:30 (o mejorar el tiempo propio): primeras sesiones de\n  carrera comprometida y calidad de carrera.\n\nQué lo distingue de X01 y X03\n- X01: técnica con cargas reducidas, 1 día de carrera.\n- X02: 3 días de gimnasio + 2 de carrera (1 de calidad), 20-28 km.\n- X03: 3 + 3, carrera comprometida con 4 rondas de 1 km.\n\nEquipamiento necesario\n- Trineo, SkiErg, remo, wall ball, sandbag, kettlebells/mancuernas,\n  barra y discos. Lugar para correr.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n5 sesiones · 2 días de descanso · carrera 20-28 km/semana\n\nLunes ....... G1 · GIMNASIO: fuerza inferior + estaciones de empuje\nMartes ...... C1 · CARRERA: calidad (umbral / fartlek)\nMiércoles ... G2 · GIMNASIO: fuerza superior + motor\nJueves ...... Descanso\nViernes ..... G3 · GIMNASIO: carrera comprometida (3 rondas)\nSábado ...... C2 · CARRERA: Z2 largo\nDomingo ..... Descanso\n\nRegla: G3 nunca el día antes de C1.\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento gimnasio (10'): remo/ski suave 4' + movilidad + activación.\nCalentamiento carrera (12'): trote Z1-Z2 + técnica + 3 progresivos.\nVuelta a la calma (5'): caminata o trote suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de tobillo, cadera y columna torácica.\n\nG1 · 60' · fuerza de piernas, sled push y wall balls por intervalos.\nC1 · 45-50' · subir el umbral.\nG2 · 60' · tracción, agarre y SkiErg/remo por intervalos.\nG3 · 55' · correr con piernas cargadas (3 rondas de 1 km + estación).\nC2 · 50-60' · base aeróbica.\n\n\n----------------------------------------------------------\n4. EJERCICIOS\n----------------------------------------------------------\n\nG1 · Fuerza inferior + estaciones de empuje\n..........................................................\nA · Sentadilla trasera o goblet pesada [TH: Back Squat] · 4 x 6 · RPE 7 · descanso 2'\nB · Peso muerto rumano [TH: Romanian Deadlift] · 3 x 8 · RPE 7 · descanso 2'\nC · Sled push [TH: Sled Push] · 5 x 15 m · carga de competencia · descanso 1'30\"\nD · Wall balls [TH: Wall Ball] · 4 x 15 sin cortar · descanso 1'\nE · Plancha con arrastre [TH: Plank Pull Through] · 3 x 8 por lado\n\nC1 · Calidad\n..........................................................\nSemana A (umbral): calentamiento + 4 x 6' umbral, rec 2' trote + 8' suave. (~8 km)\nSemana B (fartlek): calentamiento + 8 x (1' fuerte RPE 8 + 1' suave) + 8' suave. (~7 km)\n\nG2 · Fuerza superior + motor\n..........................................................\nA · Press con mancuernas o banca [TH: DB Bench Press] · 4 x 8 · RPE 7\nB · Remo con barra o mancuerna [TH: Bent Over Row] · 4 x 8 · RPE 7-8\nC1 · Dominadas o jalón [TH: Pull-Up] · 3 x 6-10\nC2 · Sled pull [TH: Sled Pull] · 3 x 15 m · carga de competencia\n     descanso 1'30\" tras el par\nD · SkiErg o remo por intervalos [TH: SkiErg] · 5 x 300 m a ritmo de competencia · descanso 1'30\"\nE · Farmer carry [TH: Farmer Carry] · 3 x 50 m · carga de competencia\n\nG3 · Carrera comprometida\n..........................................................\nCalentamiento 8' trote + 3' remo suave.\n3 rondas · descanso 2'30\" entre rondas:\n1 km a ritmo HYROX objetivo + 1 estación a carga de competencia.\nSemana A: R1 SkiErg 500 m · R2 Sled push 25 m · R3 Burpee broad jump 40 m\nSemana B: R1 Remo 500 m · R2 Sandbag lunges 50 m · R3 Wall balls 50\n(Sled pull y farmer se trabajan en G2.)\nVuelta a la calma 5'. Carrera total ~5 km con calentamiento.\n\nC2 · Z2 largo\n..........................................................\n50-60' en Z2 + 4 progresivos de 20\". (~8-10 km)\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: G3 y C1.\nImportante: G1 y C2.\nOpcional: G2 (pasar sled pull a G1 si se recorta).\nRecorte dentro de la sesión: E > B > una serie del bloque de estaciones.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Mismos reemplazos de estaciones que X01 (cinta apagada, soga, thrusters).\n- Duración mínima viable: gimnasio 40' (A + estaciones); G3 con 2 rondas.\n- Versión 4 días: G1 + G3 + C1 + C2 (G2 se elimina y el sled pull va a G1).\n- No se cambia: carrera comprometida semanal y 2 días de carrera.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN\n----------------------------------------------------------\n- Carrera: subir 1-2 km por semana (máx. 10%), semana 4 de descarga.\n- C1 umbral: 4 x 6' > 4 x 7' > 3 x 10'; fartlek: 8 > 10 repeticiones.\n- G3: descanso entre rondas 2'30\" > 2' > 1'30\". Semana 4: 2 rondas.\n- Fuerza: doble progresión por RPE. Estaciones pesadas: +5 kg cada\n  2 semanas sobre la carga de competencia (hasta +20%).\n- Pasar a X03 cuando completa 3 rondas de G3 con 1'30\" de descanso\n  sosteniendo el ritmo objetivo y corre 30+ km semanales sin molestias.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. La carrera define la mayor parte del resultado (~50% del tiempo);\n   las estaciones de fuerza pesan más en los atletas más lentos: por eso\n   en este nivel se sostiene el trabajo de sled y wall balls.\n   · Rappelt y col. 2026. doi.org/10.3389/fphys.2026.1847569\n2. Se corre por debajo del umbral y con fatiga creciente: umbral\n   y carrera comprometida.\n   · Gutiérrez-Hellín y col. 2026, IJSPP. doi.org/10.1123/ijspp.2026-0098\n3. Wall balls = pico de FC/lactato: series sin cortar.\n   · Brandt y col. 2025. doi.org/10.3389/fphys.2025.1519240\n4. Interferencia concurrente pequeña: separar fuerza de piernas y calidad.\n   · Huiberts y col. 2024. doi.org/10.1007/s40279-023-01943-9\n5. Distribución piramidal en recreativos.\n   · Rosenblat y col. 2025. doi.org/10.1007/s40279-024-02149-3\n6. Progresión gradual de carrera para limitar sobreuso.\n   · Chittenden y col. 2026. doi.org/10.3389/fspor.2026.1937574\n\nCriterio propio de Francisco Martín (coach HYROX Level 1)\n- 3 días de gimnasio + días de carrera; no todo en circuito.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n"},"editorialCorrections":[],"sourceSections":{"1":"Experiencia mínima (criterio principal)\n- 1 a 2 años de entrenamiento combinado (fuerza + resistencia).\n- Domina la técnica de las 8 estaciones a carga de competencia.\n- Corre 30-40' continuos.\n\nMarcas orientativas (NO excluyentes)\n- HYROX Open entre 1:20 y 1:40, o primer HYROX con buena base.\n\nObjetivo\n- Bajar de 1:30 (o mejorar el tiempo propio): primeras sesiones de\n  carrera comprometida y calidad de carrera.\n\nQué lo distingue de X01 y X03\n- X01: técnica con cargas reducidas, 1 día de carrera.\n- X02: 3 días de gimnasio + 2 de carrera (1 de calidad), 20-28 km.\n- X03: 3 + 3, carrera comprometida con 4 rondas de 1 km.\n\nEquipamiento necesario\n- Trineo, SkiErg, remo, wall ball, sandbag, kettlebells/mancuernas,\n  barra y discos. Lugar para correr.","2":"5 sesiones · 2 días de descanso · carrera 20-28 km/semana\n\nLunes ....... G1 · GIMNASIO: fuerza inferior + estaciones de empuje\nMartes ...... C1 · CARRERA: calidad (umbral / fartlek)\nMiércoles ... G2 · GIMNASIO: fuerza superior + motor\nJueves ...... Descanso\nViernes ..... G3 · GIMNASIO: carrera comprometida (3 rondas)\nSábado ...... C2 · CARRERA: Z2 largo\nDomingo ..... Descanso\n\nRegla: G3 nunca el día antes de C1.","3":"Calentamiento gimnasio (10'): remo/ski suave 4' + movilidad + activación.\nCalentamiento carrera (12'): trote Z1-Z2 + técnica + 3 progresivos.\nVuelta a la calma (5'): caminata o trote suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de tobillo, cadera y columna torácica.\n\nG1 · 60' · fuerza de piernas, sled push y wall balls por intervalos.\nC1 · 45-50' · subir el umbral.\nG2 · 60' · tracción, agarre y SkiErg/remo por intervalos.\nG3 · 55' · correr con piernas cargadas (3 rondas de 1 km + estación).\nC2 · 50-60' · base aeróbica.","4":"G1 · Fuerza inferior + estaciones de empuje\n..........................................................\nA · Sentadilla trasera o goblet pesada [TH: Back Squat] · 4 x 6 · RPE 7 · descanso 2'\nB · Peso muerto rumano [TH: Romanian Deadlift] · 3 x 8 · RPE 7 · descanso 2'\nC · Sled push [TH: Sled Push] · 5 x 15 m · carga de competencia · descanso 1'30\"\nD · Wall balls [TH: Wall Ball] · 4 x 15 sin cortar · descanso 1'\nE · Plancha con arrastre [TH: Plank Pull Through] · 3 x 8 por lado\n\nC1 · Calidad\n..........................................................\nSemana A (umbral): calentamiento + 4 x 6' umbral, rec 2' trote + 8' suave. (~8 km)\nSemana B (fartlek): calentamiento + 8 x (1' fuerte RPE 8 + 1' suave) + 8' suave. (~7 km)\n\nG2 · Fuerza superior + motor\n..........................................................\nA · Press con mancuernas o banca [TH: DB Bench Press] · 4 x 8 · RPE 7\nB · Remo con barra o mancuerna [TH: Bent Over Row] · 4 x 8 · RPE 7-8\nC1 · Dominadas o jalón [TH: Pull-Up] · 3 x 6-10\nC2 · Sled pull [TH: Sled Pull] · 3 x 15 m · carga de competencia\n     descanso 1'30\" tras el par\nD · SkiErg o remo por intervalos [TH: SkiErg] · 5 x 300 m a ritmo de competencia · descanso 1'30\"\nE · Farmer carry [TH: Farmer Carry] · 3 x 50 m · carga de competencia\n\nG3 · Carrera comprometida\n..........................................................\nCalentamiento 8' trote + 3' remo suave.\n3 rondas · descanso 2'30\" entre rondas:\n1 km a ritmo HYROX objetivo + 1 estación a carga de competencia.\nSemana A: R1 SkiErg 500 m · R2 Sled push 25 m · R3 Burpee broad jump 40 m\nSemana B: R1 Remo 500 m · R2 Sandbag lunges 50 m · R3 Wall balls 50\n(Sled pull y farmer se trabajan en G2.)\nVuelta a la calma 5'. Carrera total ~5 km con calentamiento.\n\nC2 · Z2 largo\n..........................................................\n50-60' en Z2 + 4 progresivos de 20\". (~8-10 km)","5":"Imprescindible: G3 y C1.\nImportante: G1 y C2.\nOpcional: G2 (pasar sled pull a G1 si se recorta).\nRecorte dentro de la sesión: E > B > una serie del bloque de estaciones.","6":"- Mismos reemplazos de estaciones que X01 (cinta apagada, soga, thrusters).\n- Duración mínima viable: gimnasio 40' (A + estaciones); G3 con 2 rondas.\n- Versión 4 días: G1 + G3 + C1 + C2 (G2 se elimina y el sled pull va a G1).\n- No se cambia: carrera comprometida semanal y 2 días de carrera.","7":"- Carrera: subir 1-2 km por semana (máx. 10%), semana 4 de descarga.\n- C1 umbral: 4 x 6' > 4 x 7' > 3 x 10'; fartlek: 8 > 10 repeticiones.\n- G3: descanso entre rondas 2'30\" > 2' > 1'30\". Semana 4: 2 rondas.\n- Fuerza: doble progresión por RPE. Estaciones pesadas: +5 kg cada\n  2 semanas sobre la carga de competencia (hasta +20%).\n- Pasar a X03 cuando completa 3 rondas de G3 con 1'30\" de descanso\n  sosteniendo el ritmo objetivo y corre 30+ km semanales sin molestias.","8":"1. La carrera define la mayor parte del resultado (~50% del tiempo);\n   las estaciones de fuerza pesan más en los atletas más lentos: por eso\n   en este nivel se sostiene el trabajo de sled y wall balls.\n   · Rappelt y col. 2026. doi.org/10.3389/fphys.2026.1847569\n2. Se corre por debajo del umbral y con fatiga creciente: umbral\n   y carrera comprometida.\n   · Gutiérrez-Hellín y col. 2026, IJSPP. doi.org/10.1123/ijspp.2026-0098\n3. Wall balls = pico de FC/lactato: series sin cortar.\n   · Brandt y col. 2025. doi.org/10.3389/fphys.2025.1519240\n4. Interferencia concurrente pequeña: separar fuerza de piernas y calidad.\n   · Huiberts y col. 2024. doi.org/10.1007/s40279-023-01943-9\n5. Distribución piramidal en recreativos.\n   · Rosenblat y col. 2025. doi.org/10.1007/s40279-024-02149-3\n6. Progresión gradual de carrera para limitar sobreuso.\n   · Chittenden y col. 2026. doi.org/10.3389/fspor.2026.1937574\n\nCriterio propio de Francisco Martín (coach HYROX Level 1)\n- 3 días de gimnasio + días de carrera; no todo en circuito.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3"},"notation":"Notación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10. Z2 = conversacional (RPE 3-4).\n  Umbral = \"cómodamente duro\" (RPE 7). 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Carrera total ~5 km con calentamiento.\n\nCalentamiento gimnasio (10'): remo/ski suave 4' + movilidad + activación.\nCalentamiento carrera (12'): trote Z1-Z2 + técnica + 3 progresivos.\nVuelta a la calma (5'): caminata o trote suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de tobillo, cadera y columna torácica.\n\nG1 · 60' · fuerza de piernas, sled push y wall balls por intervalos.\nC1 · 45-50' · subir el umbral.\nG2 · 60' · tracción, agarre y SkiErg/remo por intervalos.\nG3 · 55' · correr con piernas cargadas (3 rondas de 1 km + estación).\nC2 · 50-60' · base aeróbica.","description":"Trabajo principal: Correr, SkiErg, Sled push."},{"title":"Z2 largo","day":5,"slot":"am","minutes":60,"minimumMinutes":60,"intensity":"Según prescripción original","instructions":"Alterná los tramos de trabajo y recuperación indicados.","priority":"core","activity":"running","groups":[{"title":"","rounds":1,"restSeconds":null,"estimatedMinutes":30,"durationEstimated":true,"isEstimated":true,"instructions":"","exercises":[{"catalogId":"running-run","name":"Correr","sourceExerciseName":"Correr","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":50,"distanceKm":null,"restSeconds":null,"intensity":"Z2","comments":"en Z2\nExtendé cada serie hasta 60 min.","prescription":"","id":"x02-w1-s5-g1-e1","sourceExerciseText":"50-60' en Z2","sourcePrescription":"50-60' en Z2","timeUnit":"min","distanceUnit":"km","sourceComments":"en Z2\nExtendé cada serie hasta 60 min.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":50,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"range-baseline","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"x02-w1-s5-g1","sourceTitle":"Z2 largo","sourceInstructions":"","preparation":false,"sharedSequence":false,"standalone":true},{"title":"Trabajo y recuperación","rounds":4,"restSeconds":0,"estimatedMinutes":30,"durationEstimated":true,"isEstimated":true,"instructions":"Alterná el trabajo y la recuperación en el orden indicado. Sin sprint","exercises":[{"catalogId":"running-run","name":"Correr","sourceExerciseName":"Correr","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":0.3333333333333333,"distanceKm":null,"restSeconds":null,"intensity":"Sin sprint","comments":"progresivo\nSin sprint","prescription":"","id":"x02-w1-s5-g2-e1","sourceExerciseText":"20\" progresivo","sourcePrescription":"20\" progresivo","timeUnit":"s","distanceUnit":"km","sourceComments":"progresivo\nSin sprint","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":0.3333333333333333,"distanceKm":null,"restSeconds":null,"timeUnit":"s","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":0.3333333333333333,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"x02-w1-s5-g2","sourceTitle":"Intervalos · trabajo y recuperación","sourceInstructions":"4 x (20\" progresivo) · Sin sprint","preparation":false,"sharedSequence":true,"standalone":false}],"id":"x02-w1-s5","sourceTitle":"C2 · Z2 largo","sourceInstructions":"C2 · Z2 largo\n..........................................................\n50-60' en Z2 + 4 progresivos de 20\". (~8-10 km)\n\nCalentamiento gimnasio (10'): remo/ski suave 4' + movilidad + activación.\nCalentamiento carrera (12'): trote Z1-Z2 + técnica + 3 progresivos.\nVuelta a la calma (5'): caminata o trote suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de tobillo, cadera y columna torácica.\n\nG1 · 60' · fuerza de piernas, sled push y wall balls por intervalos.\nC1 · 45-50' · subir el umbral.\nG2 · 60' · tracción, agarre y SkiErg/remo por intervalos.\nG3 · 55' · correr con piernas cargadas (3 rondas de 1 km + estación).\nC2 · 50-60' · base aeróbica.","description":"Alterná los tramos de trabajo y recuperación indicados."}],"restDays":[2,3,6],"totalMinutes":285}],"alternateWeekInstructions":"G1 · Fuerza inferior + estaciones de empuje\n..........................................................\nA · Sentadilla trasera o goblet pesada [TH: Back Squat] · 4 x 6 · RPE 7 · descanso 2'\nB · Peso muerto rumano [TH: Romanian Deadlift] · 3 x 8 · RPE 7 · descanso 2'\nC · Sled push [TH: Sled Push] · 5 x 15 m · carga de competencia · descanso 1'30\"\nD · Wall balls [TH: Wall Ball] · 4 x 15 sin cortar · descanso 1'\nE · Plancha con arrastre [TH: Plank Pull Through] · 3 x 8 por lado\n\nC1 · Calidad\n..........................................................\nSemana A (umbral): calentamiento + 4 x 6' umbral, rec 2' trote + 8' suave. (~8 km)\nSemana B (fartlek): calentamiento + 8 x (1' fuerte RPE 8 + 1' suave) + 8' suave. (~7 km)\n\nG2 · Fuerza superior + motor\n..........................................................\nA · Press con mancuernas o banca [TH: DB Bench Press] · 4 x 8 · RPE 7\nB · Remo con barra o mancuerna [TH: Bent Over Row] · 4 x 8 · RPE 7-8\nC1 · Dominadas o jalón [TH: Pull-Up] · 3 x 6-10\nC2 · Sled pull [TH: Sled Pull] · 3 x 15 m · carga de competencia\n     descanso 1'30\" tras el par\nD · SkiErg o remo por intervalos [TH: SkiErg] · 5 x 300 m a ritmo de competencia · descanso 1'30\"\nE · Farmer carry [TH: Farmer Carry] · 3 x 50 m · carga de competencia\n\nG3 · Carrera comprometida\n..........................................................\nCalentamiento 8' trote + 3' remo suave.\n3 rondas · descanso 2'30\" entre rondas:\n1 km a ritmo HYROX objetivo + 1 estación a carga de competencia.\nSemana A: R1 SkiErg 500 m · R2 Sled push 25 m · R3 Burpee broad jump 40 m\nSemana B: R1 Remo 500 m · R2 Sandbag lunges 50 m · R3 Wall balls 50\n(Sled pull y farmer se trabajan en G2.)\nVuelta a la calma 5'. Carrera total ~5 km con calentamiento.\n\nC2 · Z2 largo\n..........................................................\n50-60' en Z2 + 4 progresivos de 20\". (~8-10 km)","durationNotes":"Los minutos de sesión usan la estimación o el rango indicado en el documento; cuando no hay duración única no representan una conversión de kilómetros a tiempo. La distribución por bloque es estimada.","weeklySummary":[{"week":1,"sessions":5,"activeDays":5,"minutes":285}],"displayTitle":"Preparación HYROX de nivel intermedio"}