Jonathan Wong 4000m row
4,000
Meters
20:31.1
Time
2:33.8
Pace
212
Calories
| Average Watts | 96 |
|---|---|
| Calories Per Hour | 630 |
| Stroke Rate | 21 |
| Stroke Count | 437 |
| Drag Factor | 124 |
July 02, 2023 16:03:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:31.1 | 4,000 | 2:33.8 | 96 | 630 | 21 |
| 2:48.7 | 500 | 2:48.7 | 73 | 550 | 19 |
| 2:44.4 | 1,000 | 2:44.4 | 79 | 571 | 20 |
| 2:37.8 | 1,500 | 2:37.8 | 89 | 606 | 21 |
| 2:34.4 | 2,000 | 2:34.4 | 95 | 627 | 21 |
| 2:30.9 | 2,500 | 2:30.9 | 102 | 650 | 21 |
| 2:27.7 | 3,000 | 2:27.7 | 109 | 673 | 22 |
| 2:25.7 | 3,500 | 2:25.7 | 113 | 689 | 22 |
| 2:21.7 | 4,000 | 2:21.7 | 123 | 723 | 24 |
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Workout Graph
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Lighter 4000m session: Focused on drive length > 1.05 m/stroke. 1st 2k meters @ sub 2:50 mins/500m, 2nd 2k meters sub 2:30-40. Felt great.