Jonathan Wong 4000m row
4,000
Meters
19:53.5
Time
2:29.1
Pace
218
Calories
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 657 |
| Stroke Rate | 22 |
| Stroke Count | 456 |
| Drag Factor | 134 |
February 05, 2023 09:17:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 19:53.5 | 4,000 | 2:29.1 | 105 | 657 | 218 | 22 |
| 2:50.3 | 500 | 2:50.3 | 71 | 528 | 25 | 20 |
| 2:42.4 | 1,000 | 2:42.4 | 82 | 576 | 26 | 21 |
| 2:35.8 | 1,500 | 2:35.8 | 93 | 600 | 26 | 22 |
| 2:28.4 | 2,000 | 2:28.4 | 107 | 654 | 27 | 23 |
| 2:24.4 | 2,500 | 2:24.4 | 116 | 698 | 28 | 24 |
| 2:20.7 | 3,000 | 2:20.7 | 126 | 716 | 28 | 24 |
| 2:16.6 | 3,500 | 2:16.6 | 137 | 764 | 29 | 25 |
| 2:14.9 | 4,000 | 2:14.9 | 143 | 773 | 29 | 26 |
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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.