Jonathan Wong 4000m row
4,000
Meters
20:14.5
Time
2:31.8
Pace
216
Calories
| Average Watts | 100 |
|---|---|
| Calories Per Hour | 644 |
| Stroke Rate | 20 |
| Stroke Count | 417 |
| Drag Factor | 126 |
July 10, 2023 14:33:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:14.5 | 4,000 | 2:31.8 | 100 | 644 | 20 |
| 2:44.6 | 500 | 2:44.6 | 78 | 570 | 19 |
| 2:42.7 | 1,000 | 2:42.7 | 81 | 579 | 20 |
| 2:36.8 | 1,500 | 2:36.8 | 91 | 612 | 21 |
| 2:31.6 | 2,000 | 2:31.6 | 100 | 645 | 21 |
| 2:28.8 | 2,500 | 2:28.8 | 106 | 665 | 21 |
| 2:27.4 | 3,000 | 2:27.4 | 109 | 676 | 22 |
| 2:24.9 | 3,500 | 2:24.9 | 115 | 695 | 22 |
| 2:17.8 | 4,000 | 2:17.8 | 134 | 760 | 22 |
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Workout Graph
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4000m session: Focused on drive length > 1.10 m/stroke. 1st 2k meters @ sub 2:50 mins/500m, 2nd 2k meters sub 2:30-40. Felt great.