[{"data":1,"prerenderedAt":743},["ShallowReactive",2],{"lexique-en-intra-workout":3,"lexique-all-en":386,"lexique-trans-en-intra-workout":740},{"id":4,"title":5,"body":6,"description":376,"extension":377,"lang":378,"letter":379,"meta":380,"navigation":381,"path":382,"ref":12,"seo":383,"stem":384,"__hash__":385},"lexique/lexique/en/intra-workout.md","Intra-workout",{"type":7,"value":8,"toc":365},"minimark",[9,13,18,29,32,35,38,43,119,121,125,129,136,149,153,156,167,171,174,194,198,206,208,211,213,217,221,229,233,244,247,258,262,273,275,279,325,327,331,348,350,354],[10,11,5],"h1",{"id":12},"intra-workout",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," refers to ",[22,26,27],{},"everything you consume during the training session",": water, electrolytes, carbs, amino acids. The goal: maintain energy, hydration, and performance throughout the session.",[30,31],"blockquote",{},[19,33,34],{},"💡 For a regular session under 90 minutes, water is enough. The intra-workout becomes truly useful for long sessions or special contexts.",[36,37],"hr",{},[39,40,42],"h3",{"id":41},"when-does-intra-workout-become-useful","When does intra-workout become useful?",[44,45,46,59],"table",{},[47,48,49],"thead",{},[50,51,52,56],"tr",{},[53,54,55],"th",{},"Context",[53,57,58],{},"Intra-workout needed?",[60,61,62,71,79,87,95,103,111],"tbody",{},[50,63,64,68],{},[65,66,67],"td",{},"Standard session 60-90 min",[65,69,70],{},"Water only ✅",[50,72,73,76],{},[65,74,75],{},"Long session > 90 min",[65,77,78],{},"Water + carbs ⚠️",[50,80,81,84],{},[65,82,83],{},"Endurance > 2h",[65,85,86],{},"Water + carbs + electrolytes ✅",[50,88,89,92],{},[65,90,91],{},"Heavy strength training (powerlifting)",[65,93,94],{},"Optional, water enough ⚠️",[50,96,97,100],{},[65,98,99],{},"Fasted training",[65,101,102],{},"BCAA/EAA can be useful ⚠️",[50,104,105,108],{},[65,106,107],{},"Aggressive cut",[65,109,110],{},"EAAs can preserve muscle ⚠️",[50,112,113,116],{},[65,114,115],{},"Heavy sweating session (heat)",[65,117,118],{},"Electrolytes essential ✅",[36,120],{},[39,122,124],{"id":123},"the-4-components-of-an-intra-workout","The 4 components of an intra-workout",[14,126,128],{"id":127},"_1-hydration-always","1. Hydration (always)",[19,130,131,132,135],{},"The most important factor. ",[22,133,134],{},"2-3% dehydration = -10 to -20% performance",".",[137,138,139,143,146],"ul",{},[140,141,142],"li",{},"500-750 ml of water per hour of training",[140,144,145],{},"Drink in small sips, not all at once",[140,147,148],{},"Drink before feeling thirsty (delayed signal)",[14,150,152],{"id":151},"_2-carbohydrates-if-90-min","2. Carbohydrates (if > 90 min)",[19,154,155],{},"To maintain blood glucose and delay glycogen depletion:",[137,157,158,161,164],{},[140,159,160],{},"30-60 g/h of fast carbs (maltodextrin, dextrose, fructose mix)",[140,162,163],{},"Avoid simple sugar concentrations > 8% (digestive issues)",[140,165,166],{},"Cluster dextrin: high-end option, no insulin spike",[14,168,170],{"id":169},"_3-electrolytes-heavy-sweating","3. Electrolytes (heavy sweating)",[19,172,173],{},"Essential to prevent cramps and maintain hydration:",[137,175,176,182,188],{},[140,177,178,181],{},[22,179,180],{},"Sodium",": 300-700 mg/h",[140,183,184,187],{},[22,185,186],{},"Potassium",": 100-200 mg/h",[140,189,190,193],{},[22,191,192],{},"Magnesium",": 50-100 mg/h",[14,195,197],{"id":196},"_4-amino-acids-specific-contexts","4. Amino acids (specific contexts)",[137,199,200,203],{},[140,201,202],{},"EAAs: 10-20 g, useful if fasted training or aggressive cut",[140,204,205],{},"BCAAs: useless if total daily protein is sufficient (1.6+ g/kg)",[30,207],{},[19,209,210],{},"⚠️ For a standard well-fed session, the body has glycogen + amino acids in reserve. Water is enough.",[36,212],{},[39,214,216],{"id":215},"sample-protocols","Sample protocols",[14,218,220],{"id":219},"standard-1h-session","Standard 1h session",[137,222,223,226],{},[140,224,225],{},"500-1000 ml of water spread out over the session",[140,227,228],{},"Nothing else needed if you ate 1-3h before",[14,230,232],{"id":231},"long-2h-session","Long 2h session",[137,234,235,238,241],{},[140,236,237],{},"1.5-2 L of water",[140,239,240],{},"30-60 g of carbs/h (sports drink or mix)",[140,242,243],{},"Electrolytes if heavy sweating",[14,245,99],{"id":246},"fasted-training",[137,248,249,252,255],{},[140,250,251],{},"500 ml of water + 10 g of EAA before",[140,253,254],{},"10 g of EAA at mid-session",[140,256,257],{},"Water + protein meal immediately after",[14,259,261],{"id":260},"endurance-2h-running-cycling","Endurance > 2h (running, cycling)",[137,263,264,267,270],{},[140,265,266],{},"500-750 ml/h of water with electrolytes",[140,268,269],{},"60-90 g of carbs/h (multi-source: glucose + fructose)",[140,271,272],{},"Optionally caffeine in the second half",[36,274],{},[39,276,278],{"id":277},"best-intra-workout-sources","Best intra-workout sources",[44,280,281,291],{},[47,282,283],{},[50,284,285,288],{},[53,286,287],{},"Type",[53,289,290],{},"Best options",[60,292,293,301,309,317],{},[50,294,295,298],{},[65,296,297],{},"Carbs",[65,299,300],{},"Maltodextrin, dextrose, cluster dextrin, banana",[50,302,303,306],{},[65,304,305],{},"Electrolytes",[65,307,308],{},"Pink salt, lemon-honey-water mix, dedicated supplements",[50,310,311,314],{},[65,312,313],{},"Amino acids",[65,315,316],{},"EAA powder (full spectrum), avoid simple BCAAs",[50,318,319,322],{},[65,320,321],{},"Boosters (optional)",[65,323,324],{},"Caffeine 100-200 mg, beta-alanine pre-loaded",[36,326],{},[39,328,330],{"id":329},"common-mistakes","Common mistakes",[137,332,333,336,339,342,345],{},[140,334,335],{},"❌ Drinking only BCAAs while well-fed (waste of money)",[140,337,338],{},"❌ Drinking gallons of water in the first 10 min then nothing",[140,340,341],{},"❌ Ignoring electrolytes in summer / hot environment",[140,343,344],{},"❌ Taking carbs for a 45-min strength session (useless)",[140,346,347],{},"❌ Believing the intra makes up for poor pre/post-workout",[36,349],{},[39,351,353],{"id":352},"key-takeaways","Key takeaways",[19,355,356,357,360,361,364],{},"For 90% of regular gym sessions, ",[22,358,359],{},"water is enough",". Intra-workout becomes really useful for long sessions, fasted, in heat, or in aggressive cut. ",[22,362,363],{},"Hydration always, carbs if long, electrolytes if sweating, amino acids if specific context",". Don't waste your money chasing useless products for normal sessions.",{"title":366,"searchDepth":367,"depth":367,"links":368},"",2,[369,371,372,373,374,375],{"id":41,"depth":370,"text":42},3,{"id":123,"depth":370,"text":124},{"id":215,"depth":370,"text":216},{"id":277,"depth":370,"text":278},{"id":329,"depth":370,"text":330},{"id":352,"depth":370,"text":353},"Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","md","en","I",{},true,"/lexique/en/intra-workout",{"title":5,"description":376},"lexique/en/intra-workout","v-sG4kCScqoxBuYuwfhbG2slZuKupiSiYglVZ8ZX0k8",[387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704,708,712,716,720,724,728,732,736],{"title":388,"description":389,"slug":390},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":392,"description":393,"slug":394},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":396,"description":397,"slug":398},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":400,"description":401,"slug":402},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":404,"description":405,"slug":406},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":408,"description":409,"slug":410},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":412,"description":413,"slug":414},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":416,"description":417,"slug":418},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":420,"description":421,"slug":422},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":424,"description":425,"slug":426},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":428,"description":429,"slug":430},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":432,"description":433,"slug":434},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":436,"description":437,"slug":438},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":440,"description":441,"slug":442},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":444,"description":445,"slug":446},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":448,"description":449,"slug":450},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":452,"description":453,"slug":454},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":456,"description":457,"slug":458},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":460,"description":461,"slug":462},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":464,"description":465,"slug":466},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":468,"description":469,"slug":470},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":472,"description":473,"slug":474},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":476,"description":477,"slug":478},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":480,"description":481,"slug":482},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":484,"description":485,"slug":486},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":488,"description":489,"slug":490},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":492,"description":493,"slug":494},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":496,"description":497,"slug":498},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":500,"description":501,"slug":502},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":504,"description":505,"slug":506},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":508,"description":509,"slug":510},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":512,"description":513,"slug":514},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":516,"description":517,"slug":518},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":520,"description":521,"slug":522},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":524,"description":525,"slug":526},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":528,"description":529,"slug":530},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":532,"description":533,"slug":534},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":5,"description":376,"slug":12},{"title":537,"description":538,"slug":539},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":541,"description":542,"slug":543},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":545,"description":546,"slug":547},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":549,"description":550,"slug":551},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":553,"description":554,"slug":555},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":557,"description":558,"slug":559},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":561,"description":562,"slug":563},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":565,"description":566,"slug":567},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":569,"description":570,"slug":571},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":573,"description":574,"slug":575},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":577,"description":578,"slug":579},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":581,"description":582,"slug":583},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":585,"description":586,"slug":587},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":589,"description":590,"slug":591},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":593,"description":594,"slug":595},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":597,"description":598,"slug":599},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":601,"description":602,"slug":603},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":605,"description":606,"slug":607},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":609,"description":610,"slug":611},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":613,"description":614,"slug":615},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":617,"description":618,"slug":619},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":621,"description":622,"slug":623},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":625,"description":626,"slug":627},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":629,"description":630,"slug":631},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":633,"description":634,"slug":635},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":637,"description":638,"slug":639},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":641,"description":642,"slug":643},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":645,"description":646,"slug":647},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":649,"description":650,"slug":651},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":653,"description":654,"slug":655},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":657,"description":658,"slug":659},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":661,"description":662,"slug":663},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":665,"description":666,"slug":667},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":669,"description":670,"slug":671},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":673,"description":674,"slug":675},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":677,"description":678,"slug":679},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":681,"description":682,"slug":683},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":685,"description":686,"slug":687},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":689,"description":690,"slug":691},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":693,"description":694,"slug":695},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":697,"description":698,"slug":699},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":701,"description":702,"slug":703},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":705,"description":706,"slug":707},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":709,"description":710,"slug":711},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":713,"description":714,"slug":715},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":717,"description":718,"slug":719},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":721,"description":722,"slug":723},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":725,"description":726,"slug":727},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":729,"description":730,"slug":731},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":733,"description":734,"slug":735},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":737,"description":738,"slug":739},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":12,"es":741,"fr":12,"it":12,"pt":742},"intra-entreno","intra-treino",1784214982293]