Jonathan Wong 4000m row

4,000m

Meters

20:18.8

Time

2:32.3

Pace

214

Calories

Average Watts99
Calories Per Hour640
Stroke Rate20
Stroke Count414
Drag Factor125

July 20, 2023 15:24:00

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

4000m session: Focused on drive length =/> 1.15 m/stroke. 1st 2k meters @ sub 2:50 mins/500m, 2nd 2k meters sub 2:30-40. Felt great.

Splits

Time Meters Pace Watts Cal/Hr S/M
20:18.8 4,000m 2:32.3 99 640 20
2:46.3 500m 2:46.3 76 561 18
2:40.8 1,000m 2:40.8 84 589 19
2:35.5 1,500m 2:35.5 93 620 20
2:33.1 2,000m 2:33.1 98 635 20
2:29.8 2,500m 2:29.8 104 658 21
2:27.6 3,000m 2:27.6 109 674 21
2:24.5 3,500m 2:24.5 116 699 22
2:21.3 4,000m 2:21.3 124 726 21

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Workout Graph

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