Jonathan Wong 4000m row
4,000
Meters
19:53.0
Time
2:29.1
Pace
218
Calories
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 663 |
| Stroke Rate | 22 |
| Stroke Count | 452 |
| Drag Factor | 131 |
February 09, 2023 17:44:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:53.0 | 4,000 | 2:29.1 | 106 | 663 | 22 |
| 2:45.1 | 500 | 2:45.1 | 78 | 567 | 20 |
| 2:42.4 | 1,000 | 2:42.4 | 82 | 581 | 21 |
| 2:34.4 | 1,500 | 2:34.4 | 95 | 627 | 22 |
| 2:29.6 | 2,000 | 2:29.6 | 105 | 659 | 23 |
| 2:24.1 | 2,500 | 2:24.1 | 117 | 702 | 23 |
| 2:22.2 | 3,000 | 2:22.2 | 122 | 718 | 24 |
| 2:19.4 | 3,500 | 2:19.4 | 129 | 744 | 25 |
| 2:15.8 | 4,000 | 2:15.8 | 140 | 780 | 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 1500m sub 2:30 last 500m sub 2:20 mins/500m. Increased stroke rate in last 500 to 24-27. Felt great.