Nuno Silvestre 13:00 row
2,705
Meters
13:00.0
Time
2:24.1
Pace
152
Calories
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 701 |
| Stroke Rate | 20 |
| Stroke Count | 257 |
| Drag Factor | 102 |
September 14, 2026 17:27:08
Workout
RowErg
Workout Type
Fixed Time
Weight Class
Hwt
Verified
Yes
Entered
RowHero
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 13:00.0 | 2,705 | 2:24.1 | 117 | 701 | 152 | 20 |
| 3:00.0 | 547 | 2:44.5 | 79 | 560 | 28 | 20 |
| 6:00.0 | 635 | 2:21.7 | 123 | 720 | 36 | 18 |
| 9:00.0 | 640 | 2:20.6 | 126 | 720 | 36 | 18 |
| 12:00.0 | 649 | 2:18.6 | 131 | 760 | 38 | 21 |
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Aquecimento 13' ergo
4x8 Split Squat (esq+dir) 30/35/40/30
15' aquecimento articular e funcional
Circuito 4x (6x swing longo Kb 20kg, 9x flutter kicks esq+dir 15kg, 12x butterfly sit-up 15kg)