Jonathan Wong 4000m row
4,000
Meters
20:13.4
Time
2:31.6
Pace
214
Calories
| Average Watts | 100 |
|---|---|
| Calories Per Hour | 645 |
| Stroke Rate | 23 |
| Stroke Count | 478 |
| Drag Factor | 97 |
March 27, 2023 10:20:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:13.4 | 4,000 | 2:31.6 | 100 | 645 | 23 |
| 2:47.4 | 500 | 2:47.4 | 75 | 556 | 22 |
| 2:40.3 | 1,000 | 2:40.3 | 85 | 592 | 23 |
| 2:35.6 | 1,500 | 2:35.6 | 93 | 619 | 23 |
| 2:32.8 | 2,000 | 2:32.8 | 98 | 637 | 24 |
| 2:29.4 | 2,500 | 2:29.4 | 105 | 661 | 24 |
| 2:25.7 | 3,000 | 2:25.7 | 113 | 689 | 24 |
| 2:21.5 | 3,500 | 2:21.5 | 124 | 725 | 25 |
| 2:20.7 | 4,000 | 2:20.7 | 126 | 732 | 25 |
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Ann Arbor, MI - Four-part 4000m session: 1st 1k meters @ sub 2:45 mins/500m, 2nd 1k sub 2:35 mins/500m, 3rd 1k sub 2:25 last 1k sub 2:20 mins/500m. Increased stroke rate in last 1k meters to 24-27. Felt great.