Jonathan Wong 4000m row
4,000
Meters
21:14.7
Time
2:39.3
Pace
209
Calories
| Average Watts | 87 |
|---|---|
| Calories Per Hour | 590 |
| Stroke Rate | 20 |
| Stroke Count | 433 |
| Drag Factor | 129 |
May 21, 2023 08:43:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 21:14.7 | 4,000 | 2:39.3 | 87 | 590 | 209 | 20 |
| 2:56.8 | 500 | 2:56.8 | 63 | 509 | 25 | 18 |
| 2:47.8 | 1,000 | 2:47.8 | 74 | 536 | 25 | 19 |
| 2:41.3 | 1,500 | 2:41.3 | 83 | 580 | 26 | 20 |
| 2:36.3 | 2,000 | 2:36.3 | 92 | 598 | 26 | 21 |
| 2:37.5 | 2,500 | 2:37.5 | 90 | 594 | 26 | 21 |
| 2:33.2 | 3,000 | 2:33.2 | 97 | 634 | 27 | 21 |
| 2:32.1 | 3,500 | 2:32.1 | 99 | 639 | 27 | 21 |
| 2:29.7 | 4,000 | 2:29.7 | 104 | 649 | 27 | 22 |
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Workout Graph
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Light 4000m session: Focused on drive length targeted 1.05m per stroke or greater. Hit a max of 1.24 by lifting my heels that allowed me to reach further forward to increase length. Felt great.