Jonathan Wong 4000m row
4,000
Meters
20:15.8
Time
2:31.9
Pace
214
Calories
| Average Watts | 100 |
|---|---|
| Calories Per Hour | 643 |
| Stroke Rate | 22 |
| Stroke Count | 464 |
| Drag Factor | 131 |
January 23, 2023 14:21:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:15.8 | 4,000 | 2:31.9 | 100 | 643 | 22 |
| 2:46.0 | 500 | 2:46.0 | 77 | 563 | 21 |
| 2:41.3 | 1,000 | 2:41.3 | 83 | 587 | 22 |
| 2:34.7 | 1,500 | 2:34.7 | 95 | 625 | 22 |
| 2:32.1 | 2,000 | 2:32.1 | 99 | 642 | 23 |
| 2:31.1 | 2,500 | 2:31.1 | 101 | 649 | 23 |
| 2:26.8 | 3,000 | 2:26.8 | 111 | 680 | 24 |
| 2:24.7 | 3,500 | 2:24.7 | 116 | 697 | 24 |
| 2:19.2 | 4,000 | 2:19.2 | 130 | 746 | 25 |
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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 500 to 24-27. Felt great.