[{"data":1,"prerenderedAt":1101},["ShallowReactive",2],{"nomly-workouts-list":3},[4,143,270,371,487,598,695,808,905,1008],{"id":5,"title":6,"body":7,"date":131,"description":132,"duration":133,"extension":134,"image":135,"level":136,"meta":137,"navigation":138,"path":139,"seo":140,"stem":141,"__hash__":142},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-full-body-thuis.md","Beginner full-body workout (thuis, zonder materiaal)",{"type":8,"value":9,"toc":125},"minimark",[10,14,19,22,63,66,70,90,109,118],[11,12,13],"p",{},"Je hebt geen sportschool of gewichten nodig om te beginnen. Deze full-body workout gebruikt alleen je\neigen lichaamsgewicht en duurt zo'n 30 minuten. Ideaal als eerste stap.",[15,16,18],"h2",{"id":17},"de-workout-3-rondes","De workout (3 rondes)",[11,20,21],{},"Doe elke oefening, rust 30–60 seconden tussen de rondes:",[23,24,25,33,39,45,51,57],"ul",{},[26,27,28,32],"li",{},[29,30,31],"strong",{},"Squats"," — 12 herhalingen",[26,34,35,38],{},[29,36,37],{},"Push-ups"," (eventueel op je knieën) — 8–12 herhalingen",[26,40,41,44],{},[29,42,43],{},"Uitvalspassen (lunges)"," — 10 per been",[26,46,47,50],{},[29,48,49],{},"Plank"," — 20–40 seconden vasthouden",[26,52,53,56],{},[29,54,55],{},"Glute bridges"," — 15 herhalingen",[26,58,59,62],{},[29,60,61],{},"Jumping jacks"," — 30 seconden",[11,64,65],{},"Begin met 2 rondes als 3 te veel is, en bouw op.",[15,67,69],{"id":68},"tips-voor-beginners","Tips voor beginners",[23,71,72,78,84],{},[26,73,74,77],{},[29,75,76],{},"Techniek eerst."," Liever langzaam en correct dan snel en slordig.",[26,79,80,83],{},[29,81,82],{},"Rust genoeg."," 2–3 keer per week is genoeg om te starten; je spieren groeien tijdens rust.",[26,85,86,89],{},[29,87,88],{},"Wees geduldig."," Consistentie over weken is belangrijker dan één zware sessie.",[11,91,92,93,98,99,103,104,108],{},"Wil je naar de sportschool? Ga verder met het ",[94,95,97],"a",{"href":96},"\u002Fnomly\u002Fworkouts\u002Fbeginner-gym-schema-3x-week","beginner gym-schema",".\nEn om je conditie op te bouwen: ",[94,100,102],{"href":101},"\u002Fnomly\u002Fworkouts\u002Fbeginner-cardio-starten","je eerste 5 km",". Meer weten\nover eten rond je training? Lees ",[94,105,107],{"href":106},"\u002Fnomly\u002Fblog\u002Feiwit-hoeveel-per-dag","eiwit per dag",".",[110,111,112],"blockquote",{},[11,113,114,117],{},[29,115,116],{},"Let op:"," dit is algemene informatie, geen persoonlijk trainings- of medisch advies.",[119,120,122],"cta-nomly",{"title":121},"Beweging telt mee",[11,123,124],{},"Log deze workout in Nomly en zie hoeveel calorieën je ongeveer verbrandt.",{"title":126,"searchDepth":127,"depth":127,"links":128},"",2,[129,130],{"id":17,"depth":127,"text":18},{"id":68,"depth":127,"text":69},"2026-08-06","Een complete full-body workout voor thuis met alleen je eigen lichaamsgewicht. Perfect om mee te starten, geen apparatuur nodig.",30,"md",null,"Beginner",{},true,"\u002Fnomly-workouts\u002Fbeginner-full-body-thuis",{"title":6,"description":132},"nomly-workouts\u002Fbeginner-full-body-thuis","GD7yzVNiL05rJGpw1885LqsxxpWp_ARY0J7ywSvcag8",{"id":144,"title":145,"body":146,"date":131,"description":262,"duration":263,"extension":134,"image":135,"level":264,"meta":265,"navigation":138,"path":266,"seo":267,"stem":268,"__hash__":269},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners.md","Wat is Hyrox? Uitleg voor beginners",{"type":8,"value":147,"toc":257},[148,151,155,162,189,192,196,199,203,214,225,237,244,251],[11,149,150],{},"Hyrox is een indoor fitnessrace die hardlopen combineert met acht functionele krachtstations. Het is\nhét evenement voor wie van zowel cardio als kracht houdt — en je hoeft er geen topatleet voor te zijn\nom te starten.",[15,152,154],{"id":153},"hoe-ziet-een-hyrox-eruit","Hoe ziet een Hyrox eruit?",[11,156,157,158,161],{},"Je loopt ",[29,159,160],{},"8 × 1 km",", en na elke kilometer doe je één station:",[163,164,165,168,171,174,177,180,183,186],"ol",{},[26,166,167],{},"1000 m SkiErg",[26,169,170],{},"50 m sledge push",[26,172,173],{},"50 m sledge pull",[26,175,176],{},"80 m burpee broad jumps",[26,178,179],{},"1000 m roeien",[26,181,182],{},"200 m farmers carry",[26,184,185],{},"100 m sandbag lunges",[26,187,188],{},"100 wall balls",[11,190,191],{},"Totaal loop je dus 8 km, met acht krachtonderdelen ertussen. De klok loopt door — het is een race\ntegen de tijd.",[15,193,195],{"id":194},"waarom-het-populair-is","Waarom het populair is",[11,197,198],{},"Hyrox is voor iedereen te doen: er zijn categorieën van beginner tot pro, en je kunt solo, in duo of\nin een team meedoen. Het is meetbaar (je tijd), sociaal en het traint je hele lichaam.",[15,200,202],{"id":201},"zo-begin-je-met-trainen","Zo begin je met trainen",[11,204,205,206,209,210,213],{},"De basis is een mix van ",[29,207,208],{},"duurvermogen"," (hardlopen\u002Froeien) en ",[29,211,212],{},"kracht-uithoudingsvermogen"," (veel\nherhalingen met matig gewicht). Bouw allebei rustig op. Een goede start:",[23,215,216,222],{},[26,217,218,219,221],{},"2× per week hardlopen (zie ",[94,220,102],{"href":101},")",[26,223,224],{},"1–2× per week functionele kracht (lunges, wall balls, roeien)",[11,226,227,228,232,233,108],{},"Volg daarna een gericht schema, zoals ons ",[94,229,231],{"href":230},"\u002Fnomly\u002Fworkouts\u002Fhyrox-trainingsschema-8-weken","8-weken Hyrox-schema",",\nen test jezelf met een ",[94,234,236],{"href":235},"\u002Fnomly\u002Fworkouts\u002Fhyrox-simulatie-workout","Hyrox-simulatie",[11,238,239,240,108],{},"Een Hyrox verbrandt flink wat calorieën — hoe je dat schat en meetelt lees je in\n",[94,241,243],{"href":242},"\u002Fnomly\u002Fblog\u002Fcalorieen-verbranden-met-sport","calorieën verbranden met sport",[110,245,246],{},[11,247,248,250],{},[29,249,116],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Bouw rustig op.",[119,252,254],{"title":253},"Houd je training + voeding bij",[11,255,256],{},"Log je workouts in Nomly (met km voor het hardloopdeel) en zie je netto-calorieën per dag.",{"title":126,"searchDepth":127,"depth":127,"links":258},[259,260,261],{"id":153,"depth":127,"text":154},{"id":194,"depth":127,"text":195},{"id":201,"depth":127,"text":202},"Hyrox is dé fitnessrace die kracht en cardio combineert. Wat houdt het in, welke 8 onderdelen zijn er, en hoe begin je met trainen?",60,"Hyrox",{},"\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners",{"title":145,"description":262},"nomly-workouts\u002Fhyrox-uitleg-voor-beginners","1-cb8dpVyroYqXOsx8nYGknb__PdOS1o6VUyK25xfFU",{"id":271,"title":272,"body":273,"date":131,"description":364,"duration":263,"extension":134,"image":135,"level":365,"meta":366,"navigation":138,"path":367,"seo":368,"stem":369,"__hash__":370},"nomlyWorkouts\u002Fnomly-workouts\u002Fintermediate-push-pull-legs.md","Push\u002FPull\u002FLegs-schema (intermediate)",{"type":8,"value":274,"toc":359},[275,278,282,302,309,313,316,320,335,347,353],[11,276,277],{},"Push\u002FPull\u002FLegs (PPL) is een van de populairste splits voor wie al een tijdje traint en meer volume\naankan. Je verdeelt je lichaam over drie soorten trainingen en draait die twee keer per week.",[15,279,281],{"id":280},"de-split-6-dagen","De split (6 dagen)",[23,283,284,290,296],{},[26,285,286,289],{},[29,287,288],{},"Push"," (borst, schouders, triceps): bankdrukken, schouderdrukken, incline dumbbell press, tricep\npushdown, lateral raises.",[26,291,292,295],{},[29,293,294],{},"Pull"," (rug, biceps): deadlift of romanian deadlift, pull-ups, barbell rows, face pulls, bicep curls.",[26,297,298,301],{},[29,299,300],{},"Legs"," (benen, core): squats, legpress, romanian deadlift, calf raises, plank.",[11,303,304,305,308],{},"Volgorde: Push · Pull · Legs · rust · Push · Pull · Legs. Doe ",[29,306,307],{},"3–4 sets van 8–12 herhalingen"," per\noefening.",[15,310,312],{"id":311},"waarom-ppl-werkt","Waarom PPL werkt",[11,314,315],{},"Elke spiergroep wordt 2× per week getraind, met genoeg volume voor groei én herstel tussen dezelfde\nsessies. Het is flexibel: 6 dagen kan, maar 3–4 dagen (elke sessie één keer) werkt ook.",[15,317,319],{"id":318},"progressie-voeding","Progressie & voeding",[11,321,322,323,326,327,330,331,108],{},"Blijf ",[29,324,325],{},"progressieve overload"," toepassen (geleidelijk zwaarder). En groei gebeurt in de keuken:\nvoldoende ",[94,328,329],{"href":106},"eiwit"," en een licht overschot als je spiermassa wilt —\nzie ",[94,332,334],{"href":333},"\u002Fnomly\u002Fblog\u002Fspiermassa-opbouwen-voeding","spiermassa opbouwen",[11,336,337,338,342,343,108],{},"Minder dagen beschikbaar? Bekijk de ",[94,339,341],{"href":340},"\u002Fnomly\u002Fworkouts\u002Fintermediate-upper-lower-split","upper\u002Flower-split",".\nZoek je puur kracht? Zie het ",[94,344,346],{"href":345},"\u002Fnomly\u002Fworkouts\u002Fintermediate-kracht-5x5","5×5 krachtschema",[110,348,349],{},[11,350,351,117],{},[29,352,116],{},[119,354,356],{"title":355},"Eet genoeg om te groeien",[11,357,358],{},"Log je voeding in Nomly en check of je in een licht overschot zit met genoeg eiwit.",{"title":126,"searchDepth":127,"depth":127,"links":360},[361,362,363],{"id":280,"depth":127,"text":281},{"id":311,"depth":127,"text":312},{"id":318,"depth":127,"text":319},"De populaire PPL-split voor gevorderde gym-gangers: 6 dagen trainen, verdeeld over duw-, trek- en beenspieren. Met oefeningen en opbouw.","Intermediate",{},"\u002Fnomly-workouts\u002Fintermediate-push-pull-legs",{"title":272,"description":364},"nomly-workouts\u002Fintermediate-push-pull-legs","ly5O2RXEAHUjRMdeL7olP3ZvNL-YRZb3-mCSo9aT4zs",{"id":372,"title":373,"body":374,"date":479,"description":480,"duration":481,"extension":134,"image":135,"level":136,"meta":482,"navigation":138,"path":483,"seo":484,"stem":485,"__hash__":486},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-gym-schema-3x-week.md","Beginner gym-schema (3× per week)",{"type":8,"value":375,"toc":474},[376,383,387,390,427,430,434,443,447,462,468],[11,377,378,379,382],{},"Nieuw in de sportschool? Begin niet met tien machines door elkaar, maar met een simpel ",[29,380,381],{},"full-body\nschema"," dat je 3× per week doet. Zo leer je de basisbewegingen en bouw je een fundament.",[15,384,386],{"id":385},"het-schema-3-per-week-full-body","Het schema (3× per week, full-body)",[11,388,389],{},"Doe elke training dezelfde oefeningen, 3 sets van 8–12 herhalingen, met 60–90 seconden rust:",[23,391,392,398,404,410,416,422],{},[26,393,394,397],{},[29,395,396],{},"Squat"," (of legpress) — benen",[26,399,400,403],{},[29,401,402],{},"Bankdrukken"," (of chest press machine) — borst",[26,405,406,409],{},[29,407,408],{},"Roeien"," (cable of machine row) — rug",[26,411,412,415],{},[29,413,414],{},"Schouderdrukken"," (dumbbell of machine) — schouders",[26,417,418,421],{},[29,419,420],{},"Lat pulldown"," — rug\u002Fbiceps",[26,423,424,426],{},[29,425,49],{}," — core, 3 × 30 sec",[11,428,429],{},"Rust minstens één dag tussen de trainingen (bijv. ma\u002Fwo\u002Fvr).",[15,431,433],{"id":432},"progressie-de-sleutel-tot-resultaat","Progressie: de sleutel tot resultaat",[11,435,436,437,440,441,108],{},"Word je een oefening makkelijk? Verhoog dan ",[29,438,439],{},"licht"," het gewicht of doe een herhaling meer. Dit heet\nprogressieve overload — het is dé motor achter spiergroei. Meer daarover in\n",[94,442,334],{"href":333},[15,444,446],{"id":445},"genoeg-eten-en-herstellen","Genoeg eten en herstellen",[11,448,449,450,452,453,457,458,108],{},"Kracht bouw je op met training én voeding. Zorg voor voldoende\n",[94,451,329],{"href":106}," en rust. Nog geen tijd voor de gym? Start thuis met de\n",[94,454,456],{"href":455},"\u002Fnomly\u002Fworkouts\u002Fbeginner-full-body-thuis","full-body thuisworkout",". Klaar voor meer? Ga door naar de\n",[94,459,461],{"href":460},"\u002Fnomly\u002Fworkouts\u002Fintermediate-push-pull-legs","push\u002Fpull\u002Flegs-split",[110,463,464],{},[11,465,466,117],{},[29,467,116],{},[119,469,471],{"title":470},"Houd je voortgang bij",[11,472,473],{},"Log je trainingen en voeding in Nomly en zie of je genoeg eet om te groeien.",{"title":126,"searchDepth":127,"depth":127,"links":475},[476,477,478],{"id":385,"depth":127,"text":386},{"id":432,"depth":127,"text":433},{"id":445,"depth":127,"text":446},"2026-08-05","Een simpel full-body sportschoolschema voor beginners, drie keer per week. Met de basisoefeningen, sets en herhalingen.",45,{},"\u002Fnomly-workouts\u002Fbeginner-gym-schema-3x-week",{"title":373,"description":480},"nomly-workouts\u002Fbeginner-gym-schema-3x-week","a729Gaiiofmhv-Wole-ySOERt7k0ct4D4OhfVpf6_g8",{"id":488,"title":489,"body":490,"date":479,"description":592,"duration":263,"extension":134,"image":135,"level":264,"meta":593,"navigation":138,"path":594,"seo":595,"stem":596,"__hash__":597},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-trainingsschema-8-weken.md","Hyrox trainingsschema (8 weken)",{"type":8,"value":491,"toc":587},[492,503,507,533,537,563,567,575,581],[11,493,494,495,498,499,108],{},"Dit 8-weken schema bereidt je voor op je eerste Hyrox. Het combineert hardlopen met de typische\nHyrox-stations en traint vooral ",[29,496,497],{},"compromised running",": hardlopen met vermoeide benen. Nieuw met\nHyrox? Lees eerst ",[94,500,502],{"href":501},"\u002Fnomly\u002Fworkouts\u002Fhyrox-uitleg-voor-beginners","wat Hyrox is",[15,504,506],{"id":505},"weekstructuur-4-sessiesweek","Weekstructuur (4 sessies\u002Fweek)",[23,508,509,515,521,527],{},[26,510,511,514],{},[29,512,513],{},"Dag 1 — Duurloop:"," 5–8 km rustig hardlopen.",[26,516,517,520],{},[29,518,519],{},"Dag 2 — Kracht-uithouding:"," 4 rondes van wall balls, lunges, roeien en burpees (12–15 herhalingen).",[26,522,523,526],{},[29,524,525],{},"Dag 3 — Intervallen:"," 6–8 × 400 m hardlopen, met 1 min rust.",[26,528,529,532],{},[29,530,531],{},"Dag 4 — Hybride (compromised running):"," wissel 1 km hardlopen af met een station (sledge, farmers\ncarry, SkiErg). 4–5 rondes.",[15,534,536],{"id":535},"opbouw-per-fase","Opbouw per fase",[23,538,539,545,551,557],{},[26,540,541,544],{},[29,542,543],{},"Week 1–2 (basis):"," volume opbouwen, techniek van de stations leren.",[26,546,547,550],{},[29,548,549],{},"Week 3–5 (opbouw):"," afstanden en herhalingen omhoog; intervallen sneller.",[26,552,553,556],{},[29,554,555],{},"Week 6–7 (piek):"," langere hybride sessies, dicht bij wedstrijdintensiteit.",[26,558,559,562],{},[29,560,561],{},"Week 8 (tapering):"," volume omlaag, fris naar de start.",[15,564,566],{"id":565},"belangrijk","Belangrijk",[11,568,569,570,572,573,108],{},"Herstel is deel van het schema: minstens 1–2 rustdagen per week en genoeg\n",[94,571,329],{"href":106}," voor herstel. Test in week 6–7 een keer met de\n",[94,574,236],{"href":235},[110,576,577],{},[11,578,579,117],{},[29,580,116],{},[119,582,584],{"title":583},"Volg je opbouw",[11,585,586],{},"Log je hardloop-km's en krachtsessies in Nomly en zie je verbruik over de 8 weken.",{"title":126,"searchDepth":127,"depth":127,"links":588},[589,590,591],{"id":505,"depth":127,"text":506},{"id":535,"depth":127,"text":536},{"id":565,"depth":127,"text":566},"Een opbouwend 8-weken schema richting je eerste Hyrox: hardlopen, kracht-uithoudingsvermogen en compromised running gecombineerd.",{},"\u002Fnomly-workouts\u002Fhyrox-trainingsschema-8-weken",{"title":489,"description":592},"nomly-workouts\u002Fhyrox-trainingsschema-8-weken","2YIiF4v_iTI1iI8UyreUiawQ-tdKVsGAdOqLWErVsEE",{"id":599,"title":600,"body":601,"date":479,"description":689,"duration":263,"extension":134,"image":135,"level":365,"meta":690,"navigation":138,"path":691,"seo":692,"stem":693,"__hash__":694},"nomlyWorkouts\u002Fnomly-workouts\u002Fintermediate-upper-lower-split.md","Upper\u002FLower-split (intermediate)",{"type":8,"value":602,"toc":684},[603,606,610,636,643,647,654,658,672,678],[11,604,605],{},"De upper\u002Flower-split verdeelt je week in bovenlichaam- en onderlichaamtrainingen. Met 4 dagen per week\ntrain je elke spiergroep 2× — een uitstekende balans tussen volume en herstel.",[15,607,609],{"id":608},"de-split-4-dagen","De split (4 dagen)",[23,611,612,618,624,630],{},[26,613,614,617],{},[29,615,616],{},"Upper A:"," bankdrukken, barbell row, schouderdrukken, pull-ups, bicep curls, tricep extensions.",[26,619,620,623],{},[29,621,622],{},"Lower A:"," squat, romanian deadlift, legpress, calf raises, plank.",[26,625,626,629],{},[29,627,628],{},"Upper B:"," incline dumbbell press, lat pulldown, lateral raises, face pulls, hammer curls.",[26,631,632,635],{},[29,633,634],{},"Lower B:"," deadlift, front squat of lunges, leg curl, leg extension, hanging leg raises.",[11,637,638,639,642],{},"Doe ",[29,640,641],{},"3–4 sets van 6–12 herhalingen",". Draai bijv. ma (Upper A), di (Lower A), do (Upper B), vr (Lower B).",[15,644,646],{"id":645},"voor-wie","Voor wie?",[11,648,649,650,653],{},"Ideaal als je 4 dagen kunt trainen en de 6-daagse ",[94,651,652],{"href":460},"PPL-split","\nte veel is. Je krijgt genoeg volume per spiergroep zonder overtraining.",[15,655,657],{"id":656},"onthoud","Onthoud",[11,659,660,661,663,664,666,667,671],{},"Progressie en herstel bepalen je resultaat. Slaap, ",[94,662,329],{"href":106}," en een\npassende energie-inname doen de rest. Wil je vooral sterker worden? Kijk naar het\n",[94,665,346],{"href":345}," of het\n",[94,668,670],{"href":669},"\u002Fnomly\u002Fworkouts\u002Fintermediate-hypertrofie-schema","hypertrofie-schema"," voor spiergroei.",[110,673,674],{},[11,675,676,117],{},[29,677,116],{},[119,679,681],{"title":680},"Stem je voeding af op je doel",[11,682,683],{},"Cut of bulk? In Nomly zie je je netto-calorieën per dag, inclusief je trainingen.",{"title":126,"searchDepth":127,"depth":127,"links":685},[686,687,688],{"id":608,"depth":127,"text":609},{"id":645,"depth":127,"text":646},{"id":656,"depth":127,"text":657},"Een 4-daagse upper\u002Flower-split: bovenlichaam en onderlichaam apart. Ideale balans tussen volume en herstel voor gevorderden.",{},"\u002Fnomly-workouts\u002Fintermediate-upper-lower-split",{"title":600,"description":689},"nomly-workouts\u002Fintermediate-upper-lower-split","WEu4fxQb9-sszeJEptvFqCiHur1eiJsOVlhDk40GOuc",{"id":696,"title":697,"body":698,"date":801,"description":802,"duration":133,"extension":134,"image":135,"level":136,"meta":803,"navigation":138,"path":804,"seo":805,"stem":806,"__hash__":807},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-cardio-starten.md","Je eerste 5 km: van wandelen naar hardlopen",{"type":8,"value":699,"toc":797},[700,707,711,714,746,750,770,781,787],[11,701,702,703,706],{},"Kun je nog geen 5 km hardlopen? Geen zorgen — met een rustig opbouwschema kom je er in een paar weken.\nHet geheim is ",[29,704,705],{},"afwisselen van hardlopen en wandelen"," en geduldig opbouwen.",[15,708,710],{"id":709},"het-opbouwschema-3-per-week","Het opbouwschema (3× per week)",[11,712,713],{},"Begin met korte hardloopstukjes en meer wandelen; verschuif de balans elke week:",[23,715,716,722,728,734,740],{},[26,717,718,721],{},[29,719,720],{},"Week 1:"," 1 min hardlopen, 2 min wandelen — 8 keer.",[26,723,724,727],{},[29,725,726],{},"Week 2:"," 2 min hardlopen, 2 min wandelen — 6 keer.",[26,729,730,733],{},[29,731,732],{},"Week 3:"," 3 min hardlopen, 1,5 min wandelen — 5 keer.",[26,735,736,739],{},[29,737,738],{},"Week 4:"," 5 min hardlopen, 1 min wandelen — 4 keer.",[26,741,742,745],{},[29,743,744],{},"Week 5–6:"," bouw op naar 20–30 min aaneengesloten hardlopen (~5 km).",[15,747,749],{"id":748},"voorkom-blessures","Voorkom blessures",[23,751,752,758,764],{},[26,753,754,757],{},[29,755,756],{},"Bouw rustig op"," — niet meer dan ~10% afstand per week erbij.",[26,759,760,763],{},[29,761,762],{},"Rustdagen"," tussen de sessies; je pezen en gewrichten hebben tijd nodig.",[26,765,766,769],{},[29,767,768],{},"Warming-up"," met 5 minuten wandelen, en rustig uitlopen.",[11,771,772,773,775,776,778,779,108],{},"Zodra je 5 km loopt, kun je dat prima combineren met kracht — zie het\n",[94,774,97],{"href":96}," — of doorbouwen richting\n",[94,777,264],{"href":501},". Hoeveel je verbrandt met hardlopen lees je in\n",[94,780,243],{"href":242},[110,782,783],{},[11,784,785,117],{},[29,786,116],{},[119,788,790],{"title":789},"Log je km's",[11,791,792,793,796],{},"In Nomly voeg je een hardloopsessie toe op ",[29,794,795],{},"afstand (km)"," — je verbruik wordt automatisch berekend.",{"title":126,"searchDepth":127,"depth":127,"links":798},[799,800],{"id":709,"depth":127,"text":710},{"id":748,"depth":127,"text":749},"2026-08-04","Een opbouwschema voor beginners om in een paar weken 5 km aaneengesloten te kunnen hardlopen, zonder blessures.",{},"\u002Fnomly-workouts\u002Fbeginner-cardio-starten",{"title":697,"description":802},"nomly-workouts\u002Fbeginner-cardio-starten","HigbIdpb54Bi71jW9FlWse7r_CY2F7SmTfBN3TbAjz8",{"id":809,"title":810,"body":811,"date":801,"description":899,"duration":481,"extension":134,"image":135,"level":264,"meta":900,"navigation":138,"path":901,"seo":902,"stem":903,"__hash__":904},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-simulatie-workout.md","Hyrox-simulatie: test je conditie",{"type":8,"value":812,"toc":895},[813,823,827,834,848,851,855,874,883,889],[11,814,815,816,819,820,108],{},"Wil je weten waar je staat richting een Hyrox? Doe deze ",[29,817,818],{},"halve simulatie",": alle onderdelen op de\nhelft van de wedstrijdafstand, tegen de klok. Ideaal als test in week 6–7 van je\n",[94,821,822],{"href":230},"8-weken schema",[15,824,826],{"id":825},"de-simulatie-4-rondes-hardlopen-4-stations","De simulatie (4 rondes hardlopen + 4 stations)",[11,828,829,830,833],{},"Loop telkens ",[29,831,832],{},"500 m",", en doe daarna een station:",[163,835,836,839,842,845],{},[26,837,838],{},"500 m hardlopen → 500 m SkiErg",[26,840,841],{},"500 m hardlopen → 25 wall balls",[26,843,844],{},"500 m hardlopen → 100 m farmers carry",[26,846,847],{},"500 m hardlopen → 500 m roeien",[11,849,850],{},"Noteer je totale tijd. Dat is je nulmeting — herhaal de test na een paar weken en vergelijk.",[15,852,854],{"id":853},"tips","Tips",[23,856,857,863,869],{},[26,858,859,862],{},[29,860,861],{},"Verdeel je energie."," Begin niet te snel; het hardlopen met vermoeide benen is het lastigst.",[26,864,865,868],{},[29,866,867],{},"Techniek boven snelheid"," bij de stations, zeker bij wall balls en farmers carry.",[26,870,871,873],{},[29,872,768],{}," van 10 minuten (rustig hardlopen + mobiliteit) hoort erbij.",[11,875,876,877,880,881,108],{},"Nieuw met dit alles? Begin bij ",[94,878,879],{"href":501},"wat is Hyrox"," en bouw je\ncardio op met ",[94,882,102],{"href":101},[110,884,885],{},[11,886,887,117],{},[29,888,116],{},[119,890,892],{"title":891},"Meet je vooruitgang",[11,893,894],{},"Log de simulatie in Nomly en volg hoe je verbruik en conditie zich ontwikkelen.",{"title":126,"searchDepth":127,"depth":127,"links":896},[897,898],{"id":825,"depth":127,"text":826},{"id":853,"depth":127,"text":854},"Een verkorte Hyrox-simulatie om je vorm te testen. Alle acht onderdelen op halve afstand, tegen de klok.",{},"\u002Fnomly-workouts\u002Fhyrox-simulatie-workout",{"title":810,"description":899},"nomly-workouts\u002Fhyrox-simulatie-workout","HzwReCLryyNEis3Y0NWSZI5oGqjR8pndruE2uspygTk",{"id":906,"title":907,"body":908,"date":801,"description":1001,"duration":1002,"extension":134,"image":135,"level":365,"meta":1003,"navigation":138,"path":1004,"seo":1005,"stem":1006,"__hash__":1007},"nomlyWorkouts\u002Fnomly-workouts\u002Fintermediate-hypertrofie-schema.md","Hypertrofie-schema voor spiergroei (intermediate)",{"type":8,"value":909,"toc":996},[910,925,929,955,959,969,973,984,990],[11,911,912,913,916,917,920,921,924],{},"Als spiergroei (hypertrofie) je doel is, draait het om drie dingen: genoeg ",[29,914,915],{},"volume",", het juiste\n",[29,918,919],{},"herhalingsbereik"," en consequente ",[29,922,923],{},"progressie",". Dit schema is daarop gebouwd.",[15,926,928],{"id":927},"de-principes","De principes",[23,930,931,937,943,949],{},[26,932,933,936],{},[29,934,935],{},"Herhalingen:"," 8–15 per set is de \"sweet spot\" voor hypertrofie.",[26,938,939,942],{},[29,940,941],{},"Volume:"," ~10–20 sets per spiergroep per week. Verdeel dat over 2 sessies per spiergroep.",[26,944,945,948],{},[29,946,947],{},"Tempo:"," gecontroleerd zakken (2–3 sec), niet laten vallen. Voel de spier werken.",[26,950,951,954],{},[29,952,953],{},"Dicht bij falen:"," stop 1–2 herhalingen voor je niet meer kunt.",[15,956,958],{"id":957},"voorbeeldweek-4-dagen-upperlower","Voorbeeldweek (4 dagen, upper\u002Flower)",[11,960,961,962,964,965,968],{},"Gebruik de structuur van de ",[94,963,341],{"href":340},", maar\nmet ",[29,966,967],{},"meer isolatie"," (curls, raises, leg extensions) en herhalingen in het 10–15-bereik. Voeg per\nspiergroep 1–2 isolatie-oefeningen toe naast de basisoefeningen.",[15,970,972],{"id":971},"de-keuken-is-de-helft","De keuken is de helft",[11,974,975,976,978,979,981,982,108],{},"Zonder een licht calorieoverschot en genoeg ",[94,977,329],{"href":106}," groeit er weinig.\nLees ",[94,980,334],{"href":333}," voor de voedingskant. Wil je\nafwisselen met kracht? Zie het ",[94,983,346],{"href":345},[110,985,986],{},[11,987,988,117],{},[29,989,116],{},[119,991,993],{"title":992},"Groeien begint bij eten",[11,994,995],{},"Log je voeding in Nomly en zorg dat je consequent in een licht overschot zit met genoeg eiwit.",{"title":126,"searchDepth":127,"depth":127,"links":997},[998,999,1000],{"id":927,"depth":127,"text":928},{"id":957,"depth":127,"text":958},{"id":971,"depth":127,"text":972},"Trainen voor maximale spiergroei: het juiste volume, herhalingsbereik en tempo. Een hypertrofie-schema voor gevorderden.",65,{},"\u002Fnomly-workouts\u002Fintermediate-hypertrofie-schema",{"title":907,"description":1001},"nomly-workouts\u002Fintermediate-hypertrofie-schema","pTsn6-c3LRcGvnK7yiJOv1SQd4H3ZU6DFAI25_e3bHo",{"id":1009,"title":1010,"body":1011,"date":1093,"description":1094,"duration":1095,"extension":134,"image":135,"level":365,"meta":1096,"navigation":138,"path":1097,"seo":1098,"stem":1099,"__hash__":1100},"nomlyWorkouts\u002Fnomly-workouts\u002Fintermediate-kracht-5x5.md","5×5 krachtschema (intermediate)",{"type":8,"value":1012,"toc":1088},[1013,1020,1024,1027,1041,1044,1048,1059,1063,1075,1082],[11,1014,1015,1016,1019],{},"Wil je vooral ",[29,1017,1018],{},"sterker"," worden? Het 5×5-schema is een beproefde klassieker. Je traint de grote\nbasisoefeningen met 5 sets van 5 herhalingen en verhoogt elke training het gewicht een klein beetje.",[15,1021,1023],{"id":1022},"het-schema-3-per-week-ab","Het schema (3× per week, A\u002FB)",[11,1025,1026],{},"Wissel twee trainingen af (ma\u002Fwo\u002Fvr):",[23,1028,1029,1035],{},[26,1030,1031,1034],{},[29,1032,1033],{},"Workout A:"," Squat 5×5 · Bankdrukken 5×5 · Barbell row 5×5",[26,1036,1037,1040],{},[29,1038,1039],{},"Workout B:"," Squat 5×5 · Schouderdrukken 5×5 · Deadlift 1×5",[11,1042,1043],{},"De squat zit in elke sessie; deadlift doe je één zware set van 5.",[15,1045,1047],{"id":1046},"progressie-het-hart-van-55","Progressie: het hart van 5×5",[11,1049,1050,1051,1054,1055,1058],{},"Ging alle 5×5 goed? Verhoog de volgende keer met ",[29,1052,1053],{},"2,5 kg"," (bovenlichaam) of ",[29,1056,1057],{},"5 kg"," (onderlichaam).\nMislukt een oefening drie sessies achter elkaar? Verlaag het gewicht met 10% en bouw weer op (een\n\"deload\").",[15,1060,1062],{"id":1061},"kracht-vs-spiergroei","Kracht vs. spiergroei",[11,1064,1065,1066,1068,1069,1071,1072,1074],{},"5×5 is superefficiënt voor kracht en een sterke basis. Wil je meer op spiergroei mikken, combineer dan\nmet of stap over naar het ",[94,1067,670],{"href":669}," of de\n",[94,1070,652],{"href":460},". Voldoende\n",[94,1073,329],{"href":106}," en energie blijven ook hier de basis.",[110,1076,1077],{},[11,1078,1079,1081],{},[29,1080,116],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Let op je\ntechniek bij zware oefeningen; overweeg begeleiding.",[119,1083,1085],{"title":1084},"Sterker worden vraagt brandstof",[11,1086,1087],{},"Log je voeding in Nomly en zorg dat je genoeg binnenkrijgt om sterker te worden.",{"title":126,"searchDepth":127,"depth":127,"links":1089},[1090,1091,1092],{"id":1022,"depth":127,"text":1023},{"id":1046,"depth":127,"text":1047},{"id":1061,"depth":127,"text":1062},"2026-08-03","Het klassieke 5×5-schema om sterker te worden: zware basisoefeningen, 5 sets van 5 herhalingen, met vaste progressie.",50,{},"\u002Fnomly-workouts\u002Fintermediate-kracht-5x5",{"title":1010,"description":1094},"nomly-workouts\u002Fintermediate-kracht-5x5","pWRGFcJac2KScd5Hi1ftHQcRN8WJCRB8ing7-mlE6b8",1788471480585]