Jonathan Wong 4000m row
4,000
Meters
19:48.8
Time
2:28.6
Pace
218
Calories
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 667 |
| Stroke Rate | 23 |
| Stroke Count | 458 |
| Drag Factor | 131 |
December 28, 2022 13:52:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:48.8 | 4,000 | 2:28.6 | 107 | 667 | 23 |
| 2:42.7 | 500 | 2:42.7 | 81 | 579 | 21 |
| 2:35.2 | 1,000 | 2:35.2 | 94 | 622 | 22 |
| 2:31.6 | 1,500 | 2:31.6 | 100 | 645 | 23 |
| 2:28.9 | 2,000 | 2:28.9 | 106 | 664 | 23 |
| 2:27.1 | 2,500 | 2:27.1 | 110 | 678 | 23 |
| 2:24.9 | 3,000 | 2:24.9 | 115 | 695 | 24 |
| 2:20.2 | 3,500 | 2:20.2 | 127 | 737 | 24 |
| 2:18.2 | 4,000 | 2:18.2 | 133 | 756 | 25 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 2:40 mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 3000m to 24-27. Felt great.