Nuno Silvestre 10:00 row
2,202
Meters
10:00.0
Time
2:16.2
Pace
127
Calories
| Average Watts | 138 |
|---|---|
| Calories Per Hour | 762 |
| Stroke Rate | 18 |
| Stroke Count | 186 |
| Drag Factor | 101 |
March 25, 2026 16:55:29
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
RowHero
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 10:00.0 | 2,202 | 2:16.2 | 138 | 762 | 127 | 18 |
| 2:00.0 | 434 | 2:18.2 | 132 | 750 | 25 | 19 |
| 4:00.0 | 431 | 2:19.2 | 130 | 720 | 24 | 19 |
| 6:00.0 | 440 | 2:16.3 | 138 | 750 | 25 | 18 |
| 8:00.0 | 447 | 2:14.2 | 145 | 780 | 26 | 19 |
| 10:00.0 | 451 | 2:13.0 | 149 | 810 | 27 | 18 |
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Aquecimento 5' bike + 10' ergo
Circuito (2x4 reps leves) + 4x4 reps
Hip abductor 66, Leg extension 61, Split Squat 80
15' Aquecimento articular e funcional
Circuito 4 sets
6x REMADA BAIXA x2Kb 16kg, 9x AGACHAMENTO (Pega Frontal) x1Kb 16kg, 12x MOUNTAIN-CLIMBER CRUZADO
Retorno 10' bike