Nuno Silvestre 5:00 row
1,117
Meters
5:00.0
Time
2:14.2
Pace
64
Calories
| Average Watts | 145 |
|---|---|
| Calories Per Hour | 768 |
| Stroke Rate | 19 |
| Stroke Count | 98 |
| Drag Factor | 97 |
August 05, 2026 08:51:44
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
RowHero
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 5:00.0 | 1,117 | 2:14.2 | 145 | 768 | 64 | 19 |
| 1:00.0 | 220 | 2:16.3 | 138 | 720 | 12 | 20 |
| 2:00.0 | 220 | 2:16.3 | 138 | 720 | 12 | 20 |
| 3:00.0 | 223 | 2:14.5 | 144 | 780 | 13 | 19 |
| 4:00.0 | 224 | 2:13.9 | 146 | 780 | 13 | 20 |
| 5:00.0 | 230 | 2:10.4 | 158 | 840 | 14 | 19 |
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Aquecimento 5' bike + 5' ergo
Circuito 15' abdominais
-> Início de treino de força (3x8 até 4x10, carga igual)
(1ª semana - 3x8) Db Vertical push-up e/d 10, Remada sentada 39, Vertical lat pull-down 39, Db Biceps e/d 7.5, Supino 40, RDL 60, Xeno-row e/d Kb20