Nuno Silvestre 10:09 BikeErg
3,621
Meters
10:09.9
Time
2:48.4
Pace
92
Calories
| Average Watts | 73 |
|---|---|
| Calories Per Hour | 543 |
| RPM | 68 |
| Revolution Count | 693 |
| Power/kg | 0.85 |
| Drag Factor | 48 |
January 02, 2026 10:35:00
Workout
BikeErg
Workout Type
Just Ride
Verified
No
Entered
ErgData Android
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | RPM |
|---|---|---|---|---|---|---|
| 10:09.9 | 3,621 | 2:48.4 | 73 | 543 | 92 | 68 |
| 5:00.0 | 1,741 | 2:52.3 | 68 | 528 | 44 | 67 |
| 10:00.0 | 1,825 | 2:44.3 | 79 | 564 | 47 | 70 |
| 10:09.9 | 56 | 2:56.7 | 63 | 363 | 1 | 67 |
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Aquecimento 7' bike + 6' ergo para treino de força
12-10-8
1a. Agachamento 60-70-80
2a. Deadlift 50-60-70
3x10
1b. Remada deitada 55-60-65
2b. Supino 40-45-50
2 lados x6 4-6-8
1c. Rotação em prancha
2c. Inseto morto
Retorno 10' bike