Nuno Silvestre 10:11 row
2,216
Meters
10:11.0
Time
2:17.8
Pace
126
Calories
| Average Watts | 134 |
|---|---|
| Calories Per Hour | 742 |
| Stroke Rate | 16 |
| Stroke Count | 293 |
| Drag Factor | 109 |
November 05, 2024 08:03:00
Workout
RowErg
Workout Type
Just Row
Weight Class
Hwt
Verified
Yes
Entered
ErgData Android
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 10:11.0 | 2,216 | 2:17.8 | 134 | 742 | 126 | 16 |
| 5:00.0 | 1,087 | 2:17.9 | 133 | 756 | 63 | 19 |
| 10:00.0 | 1,093 | 2:17.2 | 135 | 756 | 63 | 20 |
| 10:11.0 | 37 | 2:28.6 | 107 | 654 | 2 | 11 |
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Aquecimento para musculação 3x 15 reps (1:1:2)
Abdutor quad (25/30), Leg extension (20/22), Leg curl (22/25), Prensa horizontal (60/66), Supino sentado (20/22), Remada sentada cruzada (20/22), Bicep (7,5 - 10 reps), Tricept cabo (18/20), Remada sentada 2x 1 braço (25/27)
Core (20 reps): Inseto morto, Tesoura, Twist c/ 5 kg, Rodar horizontal, Bom dia