Autoría

Crea un entrenamiento, edita JSON o usa IA como coautora.

Empieza con controles guiados, pega un esquema existente o copia un prompt enfocado para pedir cambios seguros.

1. Copia el prompt

El prompt incluye las reglas esperadas por la app: un objeto JSON, esquema 1.0 y sin campos desconocidos.

2. Pégalo en un LLM

Usa tu asistente preferido y describe objetivo, agenda, equipo y nivel.

ChatGPT Claude

3. Valida y guarda

El validador detecta problemas de esquema antes de que el JSON llegue a la app.

Leer la guía

Constructor de entrenamientos

Construye y ajusta el plan antes de llevarlo a la app.

Usa el constructor para crear un archivo válido, pegar un plan existente y descargar o copiar el resultado validado.

Nombre del planObjetivo

NivelEnfoque

SemanasDías/semana

MinutosSegundos de descanso

Etiquetas de equipoUnidades

Listo para importar

Válido

Plan personalizado

4 semanas, 3 días/semana, beginner

4semanas

3días

12sessions

Editor JSON de entrenamiento

{
  "schema_version": "1.0",
  "plan": {
    "id": "plan-personalizado-4wk",
    "name": "Plan personalizado",
    "author": "Constructor de Universal Fit",
    "description": "Plan de 4 semanas de hybrid creado desde el constructor web.",
    "goal": "condición general",
    "level": "beginner",
    "duration_weeks": 4,
    "days_per_week": 3,
    "tags": [
      "hybrid",
      "condición general",
      "beginner",
      "mancuernas",
      "zapatillas de running"
    ]
  },
  "settings": {
    "units": {
      "weight": "kg",
      "distance": "km"
    },
    "rest_default_seconds": 120
  },
  "weeks": [
    {
      "week": 1,
      "name": "Semana 1",
      "days": [
        {
          "day": 1,
          "name": "Fuerza tren inferior",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Fuerza tren inferior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Carrera suave",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Carrera suave",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 50,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Fuerza tren superior",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Fuerza tren superior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 2,
      "name": "Semana 2",
      "days": [
        {
          "day": 1,
          "name": "Fuerza tren inferior",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Fuerza tren inferior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Carrera suave",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Carrera suave",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 52,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Fuerza tren superior",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Fuerza tren superior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 3,
      "name": "Semana 3",
      "days": [
        {
          "day": 1,
          "name": "Fuerza tren inferior",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Fuerza tren inferior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Carrera suave",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Carrera suave",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 54,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Fuerza tren superior",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 45,
          "blocks": [
            {
              "type": "main",
              "name": "Fuerza tren superior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 4,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 3,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 7
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    },
    {
      "week": 4,
      "name": "Descarga y consolidación",
      "deload": true,
      "days": [
        {
          "day": 1,
          "name": "Fuerza tren inferior suave",
          "tags": [
            "strength",
            "lower-body"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Fuerza tren inferior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "goblet_squat",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "romanian_deadlift",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "walking_lunge",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 3,
          "name": "Carrera suave",
          "tags": [
            "running",
            "aerobic"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Carrera suave",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "running",
                  "cardio": {
                    "structure": "steady",
                    "modality": "running",
                    "target": {
                      "duration_minutes": 56,
                      "hr_zone": 2
                    }
                  }
                }
              ]
            }
          ]
        },
        {
          "day": 5,
          "name": "Fuerza tren superior suave",
          "tags": [
            "strength",
            "upper-body"
          ],
          "estimated_minutes": 35,
          "blocks": [
            {
              "type": "main",
              "name": "Fuerza tren superior",
              "items": [
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_bench_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "one_arm_dumbbell_row",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": "10 per side",
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 120
                    }
                  }
                },
                {
                  "kind": "exercise",
                  "exercise_ref": "dumbbell_shoulder_press",
                  "sets_template": {
                    "count": 2,
                    "set": {
                      "reps": 8,
                      "load": {
                        "rpe": 6
                      },
                      "rest_seconds": 90
                    }
                  }
                }
              ]
            }
          ]
        }
      ]
    }
  ]
}