Jonathan Wong 4000m row
4,000
Meters
18:44.5
Time
2:20.5
Pace
226
Calories
| Average Watts | 126 |
|---|---|
| Calories Per Hour | 733 |
| Stroke Rate | 25 |
| Stroke Count | 471 |
| Drag Factor | 129 |
October 28, 2022 15:14:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 18:44.5 | 4,000 | 2:20.5 | 126 | 733 | 25 |
| 2:42.6 | 500 | 2:42.6 | 81 | 580 | 22 |
| 2:27.3 | 1,000 | 2:27.3 | 110 | 676 | 24 |
| 2:18.7 | 1,500 | 2:18.7 | 131 | 751 | 25 |
| 2:15.4 | 2,000 | 2:15.4 | 141 | 785 | 26 |
| 2:16.4 | 2,500 | 2:16.4 | 138 | 774 | 26 |
| 2:14.6 | 3,000 | 2:14.6 | 144 | 793 | 26 |
| 2:14.7 | 3,500 | 2:14.7 | 143 | 792 | 26 |
| 2:14.9 | 4,000 | 2:14.9 | 143 | 790 | 26 |
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Workout Graph
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Four-part 4000m session: 1st 500 meters @ sub 2:50 mins/500m, 2nd & 3rd 1k sub 2:30 500m, last 1k sub 2:20 mins/500m. Increased stroke rate in last 3000m to 25-28. Broke 19:00 mins for first time since 03/01/2022. Felt great!!