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Sep 21 Concept2: The Best Low-Impact Cardio Exercise Equipment
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Nuno Silvestre

Log

Date Workout Score Ave Comments Action
09/15/26 15:00 3,239m 2:18.9

15' ergo @18-20
UT2

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09/15/26 30:00.0 13,600m 2:12.3

30' bike UT3/UT2
(mudança de máquina - parciais sem comparação com anteriores)

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09/14/26 13:00 2,705m 2:24.1

Aquecimento 13' ergo
4x8 Split Squat (esq+dir) 30/35/40/30

15' aquecimento articular e funcional
Circuito 4x (6…

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09/13/26 56:00.0 8,330m 3:21.6

C2X Barreiro
UT2 / 10-20-30-20-10 / 3x 10/10

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09/12/26 2x30:00/2:00r 12,634m 2:22.4

2x 30:00/2:00r @18-20
15:00 aquecimento c/ pés soltos
15:00 @20
Série 2 - 10/10/10 @18/20/18
UT2, 45%, RPE…

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09/10/26 1x10:00/r 2,373m 2:06.4

2x 10:00/2:30r @R20
(2ª serie) RPE 8

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09/10/26 10:00.0 2,361m 2:07.0

2x 10:00/2:30r @R20
(1 serie) RPE 8

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09/10/26 7:00.0 1,470m 2:22.8

Aquecimento

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09/08/26 10:00 2,105m 2:22.5 View workout
09/08/26 4x3:00/1:30r 3,007m 1:59.7

4x 3:00/1:30r @24
AT, 75%, RPE 8

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09/08/26 11:00 2,334m 2:21.3

Aquecimento

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09/07/26 5:00.0 1,100m 2:16.3

Aquecimento 5' ergo
4x8 RDL 40/50/60/60
15' Aquecimento articular e funcional
Circuito 5x (4x Remada baixa Kb 2x20k…

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09/05/26 16:00 3,570m 2:14.4

Protocolo de aquecimento para regata
10:00 bike leve
Mobilização articular (não fiz)
5:00 @leve + 1:00 @…

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09/05/26 3:45.0 1,200m 1:33.7

5x 0:45/6:00r @max
1:34.9, 1:34.7, 1:33.7, 1:33.2, 1:32.6

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09/05/26 10:00.0 3,300m 3:01.8

Aquecimento 10' bike

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09/04/26 45:00.0 19,200m 2:20.6

45:00 bike UT2 RPE 3/4

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09/02/26 7:00.0 2,800m 2:30.0

Aquecimento 7' bike + 8' core

(4x10) Supino 40/40/45/50, Agachamento 60/60/70/80, Remada sentada 41/43/45/47, Trapbar de…

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09/01/26 4x1:00/3:00r 1,093m 1:49.7

4x 1:00/3:00r 30

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09/01/26 10:00 1,152m 4:20.4

10:00r

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09/01/26 4x1:00/3:00r 1,058m 1:53.4

4x 1:00/3:00r @30

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09/01/26 1x4000m/2:00r 18:48.0 2:21.0

Aquecimento 4k @UT2

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08/30/26 1:10:00.0 9,560m 3:39.6

1X Avis
6x 1:00/6:00r @Max
(Parciais de 1:55, última a 2:00)
RPE 9-10

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08/28/26 5:00.0 1,060m 2:21.5

Aquecimento 5' ergo + 12' core
(5x8) Agachamento 50/60/70/75/80, Supino 40/40/40/50/50, Remada sentada 41/43/45/47/47
(…

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08/25/26 45:00.0 19,480m 2:18.6

45' bike UT3/UT2

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08/24/26 10:00.0 4,100m 2:26.3

Aquecimento 10' bike
(3a semana - 4x8)
Vertical push-up Esq-Dir Db 7.5/10/10/12.5, Bíceps curls Esq-Dir Db 7.5/7.5/10…

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