Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Opositor 360: Elite Physical Testing
Training, nutrition, and mindset to achieve your best performance on test day.
A 12-week plan for firefighter, National Police, Civil Guard, and local police candidates facing elimination physical tests. Combines block-periodised concurrent training, performance nutrition focused on strength-to-weight ratio, and performance psychology for your big day. AI adapts your plan to your target physique, current performance versus official standards, and your study hours, all under professional supervision.
Plan structure
Phase 1 (Weeks 1–4): Foundation and Technique
Initial testing for all events, aerobic base in zone 2, foundational strength (squat, deadlift, press, row), and technique development for the agility circuit, swimming or rope climb as required for your exam.
Phase 2 (Weeks 5–8): Intensification
Strength and power development, VO2max intervals (such as 4×4 minutes at 90–95% of your maximum heart rate), plus event-specific work: weighted or assisted pull-ups as appropriate, sets of 60–300 m and timed circuits. Retest in week 6.
Phase 3 (Weeks 9–12): Mock Exams and Fine-Tuning
Full mock tests of your exam events using real standards, progressive reduction of volume (by 40–50% in the final week) while keeping intensity high, and a detailed plan for test day.
Performance Nutrition
Calculate your energy needs, protein distribution across four meals, higher carbohydrates on interval/mock test days, and—if relevant—gradual body recomposition (max 500 kcal deficit) as strength-to-weight matters for pull-ups, rope climbs, and circuits. Fortnightly feedback from the nutritionist.
Performance Psychology
Daily 10-minute practice of breathing and visualisation, weekly sessions for psychoeducation, cognitive restructuring and pre-test routines, and use of mock exams for gradual exposure to exam conditions. Monthly check-in with your mental wellbeing professional.
What's included
- Tailored schedules for your target agency and exam: agility circuit, pull-ups, running (1,000–2,000 m), swimming and rope climbing, according to your official standard
- Three-phase periodisation of 4 weeks each (foundation, intensification, and refinement) with a deload every fourth week and tapering aligned to your real test date
- Initial test and retests at weeks 6 and 12 benchmarked to your official standard, with estimated scores tracked in the app
- Performance nutrition, with planned protein intake (1.4–2.0 g/kg/day), periodised carbohydrates, and a strategy for the 48 hours pre-exam
- Performance psychology module: breathing, visualisation, pre-test routines, and mock exams as gradual exposure
- Professional oversight (coach, nutritionist, and qualified psychologist) of the AI-personalised plan, with adjustments based on RPE, sleep, and adherence
Benefits
- You train specifically for your exam: every session targets your actual tests, not a generic gym routine
- Balancing study and training with a realistic structure of 4–5 sessions a week, designed to avoid burnout
- Your strength-to-weight ratio improves with steady, safe nutrition—no crash diets that cost you the energy you need for studying
- Arrive on test day well-rehearsed: two full mock exams using your official standard give you an accurate benchmark
Recommended for
Your typical week
Monday: Strength A (squat, bench press, pull-ups, core), 70 min. Tuesday: running intervals (e.g. 6×400 m or 4×4 min high intensity), 60 min. Wednesday: active recovery and mobility, 20 min. Thursday: Strength B (deadlift, overhead press, row, rope climb and grip), 70 min. Friday: event-specific technique—timed agility circuit, speed and/or swim depending on your exam, 60 min. Saturday: light run in zone 2, 40–60 min. Sunday: rest. Deload every fourth week; full mock tests with standards on weeks 6 and 12.
Personalised weekly menu based on your goal (performance or recomposition): protein at 1.4–2.0 g/kg/day across 4 meals, periodised carbs (high on interval/mock test days, moderate on strength, low on rest), guided hydration, pre-workout meal 2–3 hours before, and post-session recovery. Photo log of 3 meals per week in-app with fortnightly nutritionist feedback, plus specific protocols for the 48 hours before mock tests and the real exam.
10 minutes daily: diaphragmatic breathing (5 min) and visualisation of the circuit or your weakest event (5 min). Weekly 20-min app session: weeks 1–4, psychoeducation on exam stress; weeks 5–8, cognitive restructuring and pre-test routines; weeks 9–12, gradual exposure in mock tests and planning for test day. Weekly logging of sleep, stress, and motivation, plus monthly check-ins with your mental wellbeing professional.
Qué puedes esperar
- Track your 1,000 or 2,000 m time with retests at weeks 1, 6, and 12; commonly, 12-week improvements are between 3% and 8% from your baseline, depending on starting fitness and adherence
- Strict pull-ups (or hangs/press-ups per your standard): expect roughly 2–4 more reps or 15–30 seconds longer versus your baseline, without any guaranteed numbers
- Timed tracking of your agility circuit, with typical reductions of 0.5–1.5 seconds when technique and change of direction are consistently practised
- Two full mock tests with estimated scoring against your agency’s standard, plus weekly tracking of sleep, stress, and pre-test anxiety (scale 1–10) to observe trends in the app
Who this plan is NOT for
- Absolute beginners with no training background (it's best to start with an introductory plan and revisit this later)
- People with an active injury, cardiovascular conditions, uncontrolled asthma, or other conditions without prior medical clearance
- Anyone with a current or past eating disorder: body recomposition phases must be managed by your own health professional
- Minors
This is a sports performance and wellbeing plan, not a medical service. Before starting, get a medical check-up (several exams require an official medical certificate) and consult your GP if you have previous injuries, cardiovascular conditions, asthma, or any other medical concern. Stop exercising if you feel chest pain, dizziness, or acute joint pain, and never attempt rope climbs or swimming without proper progression and supervision. The tests and standards mentioned are indicative: the legal reference is always the BOE or your official exam bulletin. The mental wellbeing module is not a substitute for psychological or psychiatric treatment; if you experience disabling anxiety, persistent insomnia, or low mood, seek professional help.
Frequently asked questions
Which fitness exams is this physical plan for?+
Firefighter, National Police, Civil Guard, and local police exams. During onboarding, you select your agency and specific exam, and the AI builds your plan around your required events: agility circuit, running (1,000–2,000 m), pull-ups or press-ups, bench press, 50 m swim, or rope climb, using the official standard. The legal reference is always your official exam bulletin.
Can I combine this with 6–8 hours of daily study?+
Yes, it’s designed for exactly that. There are 4–5 weekly sessions of 60–75 minutes, with one active rest day of just 20 minutes and a deload every fourth week. The plan tracks your sleep, perceived effort, and study hours, and the professional adjusts your volume if you’re at risk of overtraining.
I can’t do a single pull-up yet—can I use this plan?+
Yes. Pull-up training is tailored to your level: you start with assisted variations and grip work, progressing towards strict reps and, if your standard requires it, weighted pull-ups. You do need some general fitness background; if you’ve never trained before, we recommend starting with a beginner plan instead.
Does it include an exam-specific diet plan?+
It provides personalised performance nutrition: calculated needs, adequate protein, carbs adjusted to high-quality training days and, if appropriate, steady and safe body recomposition, since strength-to-weight directly affects pull-ups, rope climb and circuits. We also give you the 48-hour pre-exam protocol.
How is it different from an online fitness coach for exam prep?+
It brings together the three areas you’d usually buy separately: specific physical programming for your events, performance nutrition, and performance psychology for your exam day. The AI personalises the plan based on your event scores and study hours, and a team of qualified professionals supervises and adjusts it, with tracked scores and mock exams in the app.
What results can I expect in 12 weeks?+
It depends on your starting point, which is why we begin with a baseline test and retest at weeks 6 and 12 against your event standards. We work with typical improvement ranges for these programmes (better run times, more pull-up reps, seconds off your circuit), but nobody can guarantee a specific benchmark: what we do guarantee is that you’ll know exactly where you stand versus your required scores at all times.
Start your Opositor 360: Elite Physical Testing
Nuestra IA personalizará este plan según tu perfil, objetivos y preferencias.Sign up free and start today.
Start free