Nuno Silvestre 10:00 row
2,165
Meters
10:00.0
Time
2:18.5
Pace
124
Calories
| Average Watts | 132 |
|---|---|
| Calories Per Hour | 744 |
| Stroke Rate | 17 |
| Stroke Count | 172 |
| Drag Factor | 106 |
April 02, 2026 17:18:41
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 | 2,165 | 2:18.5 | 132 | 744 | 124 | 17 |
| 2:00.0 | 415 | 2:24.5 | 116 | 690 | 23 | 18 |
| 4:00.0 | 427 | 2:20.5 | 126 | 720 | 24 | 16 |
| 6:00.0 | 436 | 2:17.6 | 134 | 750 | 25 | 17 |
| 8:00.0 | 442 | 2:15.7 | 140 | 780 | 26 | 18 |
| 10:00.0 | 445 | 2:14.8 | 143 | 780 | 26 | 17 |
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Aquecimento 10' ergo
Circuito 4x4 reps
Vertical One arm press-up Esq+Dir, Db 15kg , Vertical Lat pull-down 61, Supino 55/60
15' aquecimento articular e funcional
Circuito 6 sets (3x elevação braços, 6x PUSH-PRESS 20kg, 9x Russian twist Esq+Dir 15kg)