Inside the engine

Vetta isn't a fixed plan. It's a parametric engine: two pieces combine to build your week — archetypes (workout templates) and philosophies (periodization recipes that decide which archetype, when, and how much).

Philosophies (13)

Recipes that decide WHICH archetypes you do, WHEN, and how much. The engine picks one based on your sport and goal — you can override.

Daniels / VDOT

calle, trail

Each zone (E/M/T/I/R) has an exact pace derived from VDOT. Quality capped at 10% of volume. Classic and predictable structure. Best for 5K-marathon road racing with a recent VDOT anchor.

Lydiard / Base aeróbica

calle, trail

High aerobic volume Z1-Z2 (≥80%) for 12-16 weeks, then long hill reps, finally speed. Build the engine slowly first. The base is the lever, not the quality work.

Método noruego (doble umbral)⚙ advanced

calle

Double daily threshold sessions (AM+PM) sub-aerobic, lactate-controlled. Stacks productive time without crushing the system. Requires fine metrics and high discipline — not for beginners.

Polarizado 80/20

calle, trail

80% of time in Z1-Z2 (easy), 20% in Z4-Z5 (hard), almost nothing in the middle. Documented by Seiler in elite endurance. Works if you have ≥6 hrs/week and accept running 'too easy' most of the time.

Kilian / Montaña aeróbica

trail, montana

Heavy vertical gain, long mountain outings, specific strength (power hiking, hill reps). Built for trail and mountain ultras. Balances aerobic volume with descent musculature.

Ultra-trail / Koop (bloques)⚙ advanced

trail, montana

3-week blocks with back-to-back long runs (Sat+Sun), high weekly TSS peak. For ultras >50K. Requires a solid prior base — don't start here. Weekly recovery is non-negotiable.

Ciclismo por potencia (Coggan)

ciclismo

Cycling by %FTP (P1-P7). Weekly FTP, sweet-spot (P3-P4) as main engine, short VO2max at peak. The power meter is truth — no self-deception with pace.

Sweet-spot ciclismo (tiempo acotado)⚙ advanced

ciclismo

Lots of time in P3-P4 (88-94% FTP) — high fatigue per time unit, ideal when training 6-8 hrs/week (not more). Skips pure Z2. Advanced: overdo it and you plateau.

Polarizado 80/20 (ciclismo)⚙ advanced

ciclismo

Polarized for cycling: 80% in P1-P2 (aerobic), 20% in P5-P7 (VO2max + anaerobic). For cyclists with time (≥8 hrs/week). Advanced because of pure Z2 discipline.

MTB cross-country / maratón

mtb

MTB cross-country: specific skills + short explosive reps + aerobic base. More speed and skills than road. Built for XCO / MTB marathon.

Natación por CSS

natacion

Swimming by CSS (Critical Swim Speed). Main sets at or near CSS; technique as non-negotiable priority. Base for open water + tri.

Triatlón / multidisciplina

triatlon

Triathlon: splits the week between swim, bike and run, with a key brick day (bike→run). No single-discipline overload. For Olympic, Half and Full.

Magness / Especificidad creciente⚙ advanced

calle, trail

Progressive specificity: quality work increasingly mimics the goal race as it approaches. Documented by Steve Magness. Advanced: requires a clear goal and months of planning.

Archetypes (66)

Workout templates. Every workout the engine generates is an instance of one of these, parameterized with your zones and phase.

Run / Trail (31)

Nombre	Familia	Intensidad
Recovery run {duracion_min} min	`recovery`	`Z1`
Rodaje aerobico {duracion_min} min	`endurance`	`Z1-Z2`
Cinta continuo {duracion_min} min con micro-inclinaciones	`endurance`	`Z2`
Tirada larga {duracion_min} min Z2	`long`	`Z2`
Tirada larga progresiva {duracion_min} min	`long`	`Z2-Z3`
Long slow distance {duracion_min} min	`long`	`Z1`
Back-to-back largas (2 dias)	`long`	`Z1-Z2`
Tempo {work_min} min continuos T	`threshold`	`Z4`
Cruise intervals {reps}x{work_min}' T	`threshold`	`Z4`
Sub-umbral largo {reps}x{work_min}'	`threshold`	`Z4`
Sub-umbral corto {reps}x1000 m	`threshold`	`Z4`
Fartlek estructurado {reps}x(2'/1')	`threshold`	`Z3-Z4`
VO2max {reps}x{work_min}' I	`vo2max`	`Z5a`
VO2max corto {reps}x400 m I	`vo2max`	`Z5a`
Repeticiones {reps}x200 m R	`speed`	`Z5b`
Rodaje suave + {reps} rectas	`speed`	`Z2`
Cuestas cortas {reps}x60''	`hills`	`Z5a`
Cuestas largas {reps}x{work_min}' fuerte	`hills`	`Z4`
Vertical Kilometer {vert_m} m D+	`vert`	`Z4`
Repes de desnivel {reps}x{work_min}' subida	`vert`	`Z4`
Repes de bajada {reps}x{work_min}'	`downhill`	`Z3`
Power hiking {duracion_min} min con chaleco	`strength_endurance`	`Z2-Z3`
ME workout {reps}x{work_min}' lastrado uphill	`strength_endurance`	`Z3`
Cinta incline {duracion_min}' al 12-15%	`strength_endurance`	`Z2-Z3`
Simulacion especifica {duracion_min} min	`specific`	`Z2-Z3`
Tirada super-larga {duracion_min} min Z2	`long`	`Z2`
Doble umbral {reps}x10 min en Z4 (AM + PM)	`threshold`	`Z4`
Vertical puro {reps}x500m D+	`vert`	`Z3`
Strides {reps}x{work_min} min - economia	`speed`	`Z5b`
Larga progresiva {duracion_min} min (Z2->Z3)	`long`	`Z2-Z3`
Bajadas especificas {reps}x{work_min} min	`downhill`	`Z3`

Ciclismo / MTB (18)

Nombre	Familia	Intensidad
Recuperacion en bici {duracion_min} min	`recovery`	`P1`
Salida endurance {duracion_min} min Z2	`endurance`	`P2`
Fondo largo {duracion_min} min	`long`	`P2`
Tempo {reps}x{work_min}' P3	`endurance`	`P3`
Sweet-spot {reps}x{work_min}'	`threshold`	`P4`
Intervalos FTP {reps}x{work_min}'	`threshold`	`P4`
Over-unders {reps}x{work_min}'	`threshold`	`P4`
VO2max bici {reps}x{work_min}'	`vo2max`	`P5`
VO2 30/30 {reps} bloques de {work_min}'	`vo2max`	`P5`
Capacidad anaerobica {reps}x{work_min}'	`speed`	`P6`
Sprints en bici {reps}x15-20''	`speed`	`P7`
Rodillo {duracion_min} min cadencia variada	`endurance`	`P2-P3`
MTB endurance {duracion_min} min	`endurance`	`P2`
MTB XC {reps}x{work_min}' subida tecnica	`vo2max`	`P5`
MTB picos cortos {reps}x{work_min}'	`speed`	`P6`
MTB tecnica {duracion_min} min	`technique`	`P2`
Indoor FTP {reps}x{work_min} min P4	`threshold`	`P4`
Microbursts {reps}x30/30 s P6/P1	`vo2max`	`P6`

Natación (10)

Nombre	Familia	Intensidad
Natacion recuperacion {duracion_min} min	`recovery`	`S1`
Natacion tecnica {duracion_min} min (drills)	`technique`	`S1`
Natacion aerobica continua {duracion_min} min	`endurance`	`S2`
Natacion aerobica {reps}x200 m	`endurance`	`S2`
Natacion umbral {reps}x100 m al CSS	`threshold`	`S4`
Natacion umbral {reps}x400 m	`threshold`	`S3-S4`
Natacion VO2max {reps}x75 m	`vo2max`	`S5`
Natacion velocidad {reps}x25 m	`speed`	`S5`
Pile {reps}x400m S4 (paso CSS)	`threshold`	`S4`
Hipoxico {reps}x100m con respiracion limitada	`technique`	`S3`

Brick (tri) (4)

Nombre	Familia	Intensidad
Brick base {duracion_min} min (bici + trote)	`brick`	`Z2`
Brick a ritmo de carrera {duracion_min} min	`brick`	`Z3-Z4`
Brick largo {duracion_min} min	`brick`	`Z2`
Super-brick {duracion_min} min (transiciones)	`brick`	`Z3`

Universal (3)

Nombre	Familia	Intensidad
Descanso total	`rest`	`-`
Gym fuerza tren inferior + core	`strength`	`-`
Circuito fuerza-resistencia	`strength`	`Z3`