Jonathan Wong 4000m row
4,000
Meters
20:03.0
Time
2:30.3
Pace
216
Calories
| Average Watts | 103 |
|---|---|
| Calories Per Hour | 654 |
| Stroke Rate | 22 |
| Stroke Count | 458 |
| Drag Factor | 128 |
December 31, 2022 10:35:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:03.0 | 4,000 | 2:30.3 | 103 | 654 | 22 |
| 2:45.2 | 500 | 2:45.2 | 78 | 567 | 21 |
| 2:42.0 | 1,000 | 2:42.0 | 82 | 583 | 21 |
| 2:34.7 | 1,500 | 2:34.7 | 95 | 625 | 22 |
| 2:30.7 | 2,000 | 2:30.7 | 102 | 651 | 23 |
| 2:27.6 | 2,500 | 2:27.6 | 109 | 674 | 23 |
| 2:26.6 | 3,000 | 2:26.6 | 111 | 682 | 23 |
| 2:20.8 | 3,500 | 2:20.8 | 125 | 731 | 24 |
| 2:15.3 | 4,000 | 2:15.3 | 141 | 786 | 27 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 2:50 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.