Calcula tu sobrecarga progresiva y tus próximos objetivos

'; } else { const rm1 = Math.round(baseRM * mults[i]); const rm5 = Math.round(rm5FromRM1(rm1)); periods += ''; } }); const baseText = isReps ? Math.round(baseRM) + ' reps' : Math.round(baseRM) + ' kg 1RM'; return ''; } function calculate(){ if(!state.level){ detectLevel(); if(!state.level) return; } const type = parseInt($('#fo-type-current').value, 10); const exercises = [ { id:'#fo-bench', name:'Press banca' }, { id:'#fo-squat', name:'Sentadilla' }, { id:'#fo-deadlift', name:'Peso muerto' }, { id:'#fo-ohp', name:'Press militar' }, { id:'#fo-hipthrust', name:'Hip thrust' } ]; const list = []; let html = ''; exercises.forEach(ex => { const raw = value(ex.id); if(raw > 0){ const rm1 = rmFromInput(raw, type); html += buildExerciseCard(ex.name, rm1, false); list.push({name:ex.name, base:Math.round(rm1), type:'kg'}); } }); const pullups = value('#fo-pullups'); if(pullups > 0){ html += buildExerciseCard('Dominadas', pullups, true); list.push({name:'Dominadas', base:Math.round(pullups), type:'reps'}); } if(!html){ alert('Introduce al menos un ejercicio para calcular tus objetivos.'); return; } $('#fo-empty').style.display = 'none'; $('#fo-result-content').classList.add('is-show'); $('#fo-exercise-list').innerHTML = html; $('#fo-summary-level').textContent = prettyLevel(state.level); $('#fo-summary-ratio').textContent = state.ratio.toFixed(2) + 'x'; $('#fo-capture-sub').textContent = 'Nivel ' + prettyLevel(state.level) + ' · Ratio ' + state.ratio.toFixed(2) + 'x peso corporal'; let interpretation = ''; if(state.level === 'principiante'){ interpretation = 'Lectura: tienes margen para mejorar rápido si repites básicos, controlas técnica y progresas sin cambiar de rutina cada semana.'; } else if(state.level === 'intermedio'){ interpretation = 'Lectura: ya no necesitas motivación, necesitas sistema: planificación, sobrecarga, recuperación y nutrición bien ajustada.'; } else { interpretation = 'Lectura: estás en un punto donde cada kilo cuesta. Necesitas bloques específicos y medir fatiga para no estancarte.'; } $('#fo-interpretation').innerHTML = interpretation; state.summaryText = createSummary(list); } function createSummary(list){ const mults = progressions[state.level] || progressions.intermedio; let text = 'Calculadora de sobrecarga progresiva Fatness%0A%0A'; text += 'Nivel estimado: ' + prettyLevel(state.level) + '%0A'; text += 'Ratio fuerza/peso: ' + state.ratio.toFixed(2) + 'x%0A%0A'; text += 'Objetivos estimados:%0A'; list.forEach(item => { if(item.type === 'reps'){ text += '- ' + item.name + ': actual ' + item.base + ' reps | 3 meses ' + Math.round(item.base * mults[1]) + ' reps | 6 meses ' + Math.round(item.base * mults[2]) + ' reps | 12 meses ' + Math.round(item.base * mults[3]) + ' reps%0A'; } else { text += '- ' + item.name + ': actual ' + item.base + ' kg 1RM | 3 meses ' + Math.round(item.base * mults[1]) + ' kg | 6 meses ' + Math.round(item.base * mults[2]) + ' kg | 12 meses ' + Math.round(item.base * mults[3]) + ' kg%0A'; } }); text += '%0AQuiero saber qué plan encaja conmigo.'; return text; } function copySummary(){ const plain = decodeURIComponent(state.summaryText || '').replace(/%0A/g, '\n'); if(!plain.trim()){ alert('Primero calcula tus resultados.'); return; } if(navigator.clipboard && navigator.clipboard.writeText){ navigator.clipboard.writeText(plain).then(showToast); } else { const area = document.createElement('textarea'); area.value = plain; document.body.appendChild(area); area.select(); document.execCommand('copy'); document.body.removeChild(area); showToast(); } } function showToast(){ const toast = $('#fo-toast'); toast.classList.add('is-show'); setTimeout(() => toast.classList.remove('is-show'), 2600); } function sendWhatsapp(){ if(!state.summaryText){ alert('Primero calcula tus resultados.'); return; } const url = 'https://wa.me/34660491256?text=' + state.summaryText; window.open(url, '_blank'); } function fillBasics(){ $('#fo-bench').value = $('#fo-bench-level').value || ''; $('#fo-squat').value = $('#fo-squat-level').value || ''; $('#fo-deadlift').value = $('#fo-deadlift-level').value || ''; $('#fo-type-current').value = $('#fo-type-level').value || '1'; } function resetAll(){ root.querySelectorAll('input').forEach(input => input.value = ''); root.querySelectorAll('select').forEach(select => select.selectedIndex = 0); state = { level:'', ratio:0, totalRM:0, summaryText:'' }; $('#fo-level-box').classList.remove('is-show'); $('#fo-phase2').classList.remove('is-show'); $('#fo-empty').style.display = 'grid'; $('#fo-result-content').classList.remove('is-show'); $('#fo-exercise-list').innerHTML = ''; $('#fo-toast').classList.remove('is-show'); } $('#fo-detect').addEventListener('click', detectLevel); $('#fo-calculate').addEventListener('click', calculate); $('#fo-fill-basics').addEventListener('click', fillBasics); $('#fo-reset').addEventListener('click', resetAll); $('#fo-copy').addEventListener('click', copySummary); $('#fo-whatsapp').addEventListener('click', sendWhatsapp); })();