Jonathan Wong 4000m row
4,000
Meters
20:37.8
Time
2:34.7
Pace
214
Calories
| Average Watts | 94 |
|---|---|
| Calories Per Hour | 622 |
| Stroke Rate | 22 |
| Stroke Count | 462 |
| Drag Factor | 130 |
December 10, 2022 10:29:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 20:37.8 | 4,000 | 2:34.7 | 94 | 622 | 214 | 22 |
| 3:03.4 | 500 | 3:03.4 | 57 | 490 | 25 | 19 |
| 2:51.1 | 1,000 | 2:51.1 | 70 | 526 | 25 | 21 |
| 2:37.8 | 1,500 | 2:37.8 | 89 | 593 | 26 | 22 |
| 2:31.9 | 2,000 | 2:31.9 | 100 | 639 | 27 | 23 |
| 2:26.9 | 2,500 | 2:26.9 | 110 | 661 | 27 | 23 |
| 2:24.3 | 3,000 | 2:24.3 | 116 | 698 | 28 | 24 |
| 2:21.9 | 3,500 | 2:21.9 | 122 | 710 | 28 | 25 |
| 2:20.6 | 4,000 | 2:20.6 | 126 | 716 | 28 | 25 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 3:00 mins/500m, 2nd 1k sub 2:50-40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 3000m to 25-28. Felt good,