Jonathan Wong 4000m row
4,000
Meters
20:31.1
Time
2:33.8
Pace
212
Calories
| Average Watts | 96 |
|---|---|
| Calories Per Hour | 619 |
| 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 | Cal | S/M |
|---|---|---|---|---|---|---|
| 20:31.1 | 4,000 | 2:33.8 | 96 | 619 | 212 | 21 |
| 2:48.7 | 500 | 2:48.7 | 73 | 533 | 25 | 19 |
| 2:44.4 | 1,000 | 2:44.4 | 79 | 569 | 26 | 20 |
| 2:37.8 | 1,500 | 2:37.8 | 89 | 593 | 26 | 21 |
| 2:34.4 | 2,000 | 2:34.4 | 95 | 606 | 26 | 21 |
| 2:30.9 | 2,500 | 2:30.9 | 102 | 644 | 27 | 21 |
| 2:27.7 | 3,000 | 2:27.7 | 109 | 658 | 27 | 22 |
| 2:25.7 | 3,500 | 2:25.7 | 113 | 667 | 27 | 22 |
| 2:21.7 | 4,000 | 2:21.7 | 123 | 711 | 28 | 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.