Jonathan Wong 4000m row
4,000m
Meters
19:56.0
Time
2:29.5
Pace
217
Calories
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 660 |
| Stroke Rate | 21 |
| Stroke Count | 418 |
| Drag Factor | 126 |
August 07, 2023 09:23:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:56.0 | 4,000m | 2:29.5 | 105 | 660 | 21 |
| 2:41.0 | 500m | 2:41.0 | 84 | 588 | 19 |
| 2:38.5 | 1,000m | 2:38.5 | 88 | 602 | 20 |
| 2:34.3 | 1,500m | 2:34.3 | 95 | 627 | 21 |
| 2:31.9 | 2,000m | 2:31.9 | 100 | 643 | 21 |
| 2:30.3 | 2,500m | 2:30.3 | 103 | 654 | 21 |
| 2:26.2 | 3,000m | 2:26.2 | 112 | 685 | 21 |
| 2:18.0 | 3,500m | 2:18.0 | 133 | 758 | 23 |
| 2:15.7 | 4,000m | 2:15.7 | 140 | 782 | 23 |
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Workout Graph
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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.