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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
06/18/26 5x1:00/5:00r 1,566m 1:35.7

5x 1:00/5:00r @MAX
AN Power, 152%, RPE 9
(conservador, +1 no tanque)
Retorno 5' bike

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06/18/26 5:00.0 1,080m 2:18.8

2a sessão
15' Aquecimento articular e funcional
4x (6x remada alta (strict) 24kg, 9x swing curto 24kg, 12x arco din…

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06/18/26 20:00.0 4,410m 2:16.0

Aquecimento com acelerações

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06/16/26 5x500m/4:00r 8:43.4 1:44.6

1x 500m em sub-esforço para adaptação
4x 500m/4:00r @34+
AN Endurance, 118%, RPE 8
(Largada até…

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06/16/26 15:00 3,404m 2:12.1

Aquecimento 15'
5' leve (articular)
1' em ritmo prova
9' UT2/UT1

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06/16/26 10:00.0 3,970m 2:31.1

Aquecimento 10' bike

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06/14/26 40:00.0 7,000m 2:51.4

4+ Avis
5x 1:00/4:00r @36 (1:51 - 1:46)

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06/13/26 50:00.0 10,000m 2:30.0

4+ Avis
UT2 + UT1

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06/13/26 40:00.0 7,000m 2:51.4

1X, 4+ e 8+ Avis (Camp. Regional Velocidade)
1X 04:41,520
4+ 03.49,490
8+ (misto) 03:59,670

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06/11/26 5:00.0 1,995m 2:30.3

Aquecimento 5' bike
15' Aquecimento articular e funcional
Circuito 6x (12x clean&press 10kg, 9x mountain climber c…

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06/10/26 55:00.0 9,750m 2:49.2

Y4+ Barreiro
2.000m @26

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06/09/26 15:00.0 6,770m 2:12.9

Aquecimento 15' bike
15' Aquecimento articular e funcional
Circuito 15-12-9-6-3
Swing longo Kb 24kg, Flutter kicks…

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06/08/26 6x0:40/0:20r 1,148m 1:44.5

6x 0:40/0:20r @ ritmo prova
AT/AN Endurance, 115%, RPE 8

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06/08/26 4x1:00/0:30r 1,149m 1:44.4

4x 1:00/0:30r @ ritmo prova
AT/AN Endurance, 115%, RPE 8
5:00 intervalo para 2° bloco

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06/08/26 20:00 4,589m 2:10.7

Aquecimento com acelerações

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06/05/26 7x0:30/5:00r 1,186m 1:28.5

7x 0:30r/5:00r @MAX
(em largada)
AN Power, 192%, RPE 8-9

Retorno 5' bike

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06/05/26 15:00 3,427m 2:11.3

Aquecimento com acelerações

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06/05/26 10:00.0 3,980m 2:30.7

Aquecimento 10' bike

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06/04/26 50:00.0 8,724m 2:51.9

8+ (misto) Barreiro

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06/03/26 1000m 4:26.2 2:13.1

4x 500m/3:00r
4a - ritmo prova e ponta final (1:42,9)

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06/03/26 1000m 3:55.6 1:57.8

4x 500m/3:00r
3a - ritmo prova e ponta final (1:43,3)

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06/03/26 4:02 521m 3:52.5

4x 500m/3:00r
2a - largada e ritmo prova (1:45)

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06/03/26 2:54 522m 2:46.9

4x 500m/3:00r
1a - largada e ritmo prova (1:47)

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06/03/26 22:00 4,981m 2:12.5

Aquecimento com 1:00 @race pace

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06/02/26 20:00 4,437m 2:15.2

20:00 @18-20
UT2, 54%, RPE 3
Circuito 4x6
Leg extension 52, Agachamento 60, RDL 50, Supino 40, Remada sentada divergente 32

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