Jonathan Wong 4000m row
4,000
Meters
19:47.4
Time
2:28.4
Pace
218
Calories
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 668 |
| Stroke Rate | 23 |
| Stroke Count | 462 |
| Drag Factor | 130 |
February 12, 2023 14:48:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:47.4 | 4,000 | 2:28.4 | 107 | 668 | 23 |
| 2:46.0 | 500 | 2:46.0 | 77 | 563 | 21 |
| 2:42.5 | 1,000 | 2:42.5 | 82 | 580 | 21 |
| 2:35.5 | 1,500 | 2:35.5 | 93 | 620 | 23 |
| 2:27.9 | 2,000 | 2:27.9 | 108 | 672 | 23 |
| 2:23.7 | 2,500 | 2:23.7 | 118 | 705 | 24 |
| 2:20.1 | 3,000 | 2:20.1 | 127 | 738 | 25 |
| 2:16.9 | 3,500 | 2:16.9 | 136 | 769 | 25 |
| 2:14.8 | 4,000 | 2:14.8 | 143 | 791 | 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.