Jonathan Wong 4000m row
4,000
Meters
21:03.0
Time
2:37.8
Pace
214
Calories
| Average Watts | 89 |
|---|---|
| Calories Per Hour | 606 |
| Stroke Rate | 22 |
| Stroke Count | 474 |
| Drag Factor | 127 |
September 28, 2022 06:36:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:03.0 | 4,000 | 2:37.8 | 89 | 606 | 22 |
| 3:06.5 | 500 | 3:06.5 | 54 | 485 | 20 |
| 3:00.7 | 1,000 | 3:00.7 | 59 | 504 | 20 |
| 2:45.4 | 1,500 | 2:45.4 | 77 | 566 | 21 |
| 2:42.2 | 2,000 | 2:42.2 | 82 | 582 | 22 |
| 2:30.3 | 2,500 | 2:30.3 | 103 | 654 | 24 |
| 2:24.0 | 3,000 | 2:24.0 | 117 | 703 | 24 |
| 2:18.8 | 3,500 | 2:18.8 | 131 | 750 | 25 |
| 2:15.1 | 4,000 | 2:15.1 | 142 | 788 | 26 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ 3:00+ mins/500m, sub 2:50 mins/500m, then sub 2:30 thru finish. Increased stroke rate in last 3000m. Felt great.