Nuno Silvestre 4000m row
4,000
Meters
18:57.6
Time
2:22.2
Pace
225
Calories
| Average Watts | 122 |
|---|---|
| Calories Per Hour | 712 |
| Stroke Rate | 18 |
| Stroke Count | 348 |
| Drag Factor | 105 |
February 18, 2025 08:35:03
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Hwt
Verified
Yes
Entered
RowHero
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 18:57.6 | 4,000 | 2:22.2 | 122 | 712 | 225 | 18 |
| 3:55.7 | 800 | 2:27.3 | 109 | 672 | 44 | 19 |
| 3:51.8 | 1,600 | 2:24.8 | 115 | 683 | 44 | 18 |
| 3:47.8 | 2,400 | 2:22.3 | 121 | 711 | 45 | 18 |
| 3:42.5 | 3,200 | 2:19.0 | 130 | 744 | 46 | 18 |
| 3:39.8 | 4,000 | 2:17.3 | 135 | 753 | 46 | 18 |
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Musculação 1x8 50% + 3x8 80%
Remada sentada divergente 27/45, Supino 40/50, Puxada 1 braço 4x 2x12,5, Remada sentada 32/52, Puxada vertical 32/54, Peso morto 4x8 50
3x20 Insecto + russian twist 5kg