Sign Up
9,310,164
Lifetime Meters
841,491
Season Meters

Last 30 Days Activity

Latest Challenges

Skeleton Crew October 25–31
Concept2 50th Challenge November 6

View Challenges

Concept2 Blog

Oct 21 ErgData Feature: Workouts on the Real Time Loop
Oct 18 Concept2 RowErg, SkiErg, BikeErg & StrengthErg Are HSA/FSA Eligible
Oct 16 Concept2 Retrofits and Accessories: 12 Ways to Update Your Erg
Oct 16 Concept2 and NSCA Foundation Continue Equipment Grant Programs

Nuno Silvestre

Log

Date Workout Score Ave Comments Action
05/21/25 v10:00/2:00r...6 7,200m 2:03.1

Aquecimento
3x 1.500m/5:00r @26-28, 1:57 (80%2k), RPE 7-8
2x 1:00/1:00r @32-34, 1:45 (110%2k), RPE 8

 View workout
05/20/25 3x10:00/1:00r 6,381m 2:21.0

3x 10:00/1:00r @18-20 UT2 RPE 3
Core
3x12 bola medicinal 5: em pé ao alto + 2lados | 3x15 pallof 2lados + face pull
I…

 View workout
05/19/25 45:00.0 10,500m 2:08.5

3x 15:00/2:00r @20-22
UT1 Aeróbico, RPE 4-5

 View workout
05/15/25 v7:00/2:00r...5 11,059m 2:07.4

7' Aquecimento
4x 10:00/2:00r @20-22 UT1
2/2/2/2/2 @20/22/20/22/20
4-3-2-1 @20/22/20/22
5/5 @20/22
10 @22
2:…

 View workout
05/14/25 5:00 835m 2:59.6

Retorno

 View workout
05/14/25 v15:00/r...12 6,983m 2:08.8

15'+5 Aquecimento com acelerações
2x (5x 1:00/1:00r @32-34) com 5' intervalo
1:44, Z4, RPE 7-8

 View workout
05/13/25 30:00 6,432m 2:19.9

30' @18-20 UT2 RPE 3
Core
3x12 bola medicinal 5: em pé ao alto + 2lados | 3x15 pallof 2lados + face pull | 3x20 inset…

 View workout
05/12/25 v10:20/1:00r...5 10,262m 2:12.5

10' Aquecimento
3x 10:00/1:30r @22
UT1 Aeróbico / 2:06 / RPE 4-5
5' Retorno

 View workout
05/08/25 v10:00/2:00r...4 9,168m 2:10.8

Aquecimento
3x 10:00/1:30r @22
UT1 Aeróbico / 2:07 / RPE 4-5

 View workout
05/07/25 30:00 6,529m 2:17.8

30:00 @18-20 UT2 RPE3
Core 3x12
Face pull, 2 lados Pallof, bola med 6 ao alto
Treino de Força 4x8
Agachamento 80,…

 View workout
05/06/25 6x4:00/1:00r 5,741m 2:05.4

6x 4:00/1:00r @24
UT1 Aeróbico
RPE 5

 View workout
05/06/25 5:06.0 1,002m 2:32.6

Retorno

 View workout
05/06/25 10:06.0 2,107m 2:23.8

Aquecimento

 View workout
05/05/25 3x15:00/2:00r 9,953m 2:15.6

3x 15:00/2:00r @18-20 Z2
RPE 3/4
3x15 (face pull e pallof 2lados) 14, bola med 5 (agachamento para o alto e 2lados)
4x20 Inse…

 View workout
05/04/25 v15:20/1:00r...4 6,365m 2:07.0

Aquecimento
3x 1.000m/4:00r @24-26-28
75% / 80% / 90% W2k
RPE 5/6 a 7/8

 View workout
04/30/25 5:00 858m 2:54.8

Retorno

View workout
04/30/25 v21:00/1:00r...5 6,210m 2:15.1

Aquecimento com acelerações
4x 500m/2:00r @32-34 Z4
1:44,7 RPE 8-9

 View workout
04/29/25 20:04.0 4,283m 2:20.5

Aquecimento 20´ @18-20
3x12 Set Bola medicinal (vertical + 2 lados), 5
4x20 Set (Inseto morto + Russian 5)
Face pull 3x…

 View workout
04/24/25 3x15:00/1:30r 9,902m 2:16.3

3x 15:00/1:30r @18-20
(treino de recuperação - ainda com 10 bpm acima da Z2)
RPE 4

 View workout
04/18/25 5:05 887m 2:52.2

Retorno

View workout
04/18/25 0:50 192m 2:10.2

Ensaio para teste 1:00 (drag em excesso)

View workout
04/18/25 v4:00/4:00r...3 2,463m 1:49.6

4:00/4:00r + 3:00/3:00r + 2:00/2:00r @24/26/28
RPE 8
Z3 a Z5, FC 155/172/175

 View workout
04/18/25 20:04.0 4,450m 2:15.2

Aquecimento com acelerações

View workout
04/17/25 11:00.0 2,496m 2:12.2

Aquecimento
Treino de Força 8-6-4-4
Abdutor quad 52/56/61/66, Hip abduction 61/63/66/68, Leg curl 45/47/49/54, Agachament…

 View workout
04/16/25 6x2:00/2:00r 3,291m 1:49.3

6x 2:00/2:00r @100%
RPE 8, Z4
FC 155 - 168
Série 5 @95% para manter FC < 170

 View workout