Jonathan Wong 4000m row

4,000m

Meters

21:32.2

Time

2:41.5

Pace

212

Calories

Average Watts83
Calories Per Hour585
Stroke Rate22
Stroke Count474
Drag Factor125

September 18, 2022 06:18:00

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

Four-part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd @ sub 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Increased stroke rate in last 2000m. Felt great.

Splits

Time Meters Pace Watts Cal/Hr S/M
21:32.2 4,000m 2:41.5 83 585 22
3:15.5 500m 3:15.5 47 461 19
3:07.1 1,000m 3:07.1 53 483 19
2:44.6 1,500m 2:44.6 78 570 22
2:42.8 2,000m 2:42.8 81 579 22
2:34.5 2,500m 2:34.5 95 626 23
2:31.5 3,000m 2:31.5 101 646 24
2:20.0 3,500m 2:20.0 128 738 24
2:16.2 4,000m 2:16.2 139 776 26

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Workout Graph

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