Jonathan Wong 4000m row
4,000
Meters
20:44.5
Time
2:35.5
Pace
215
Calories
| Average Watts | 93 |
|---|---|
| Calories Per Hour | 619 |
| Stroke Rate | 23 |
| Stroke Count | 495 |
| Drag Factor | 131 |
November 03, 2022 05:13:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 20:44.5 | 4,000 | 2:35.5 | 93 | 619 | 215 | 23 |
| 3:11.8 | 500 | 3:11.8 | 50 | 470 | 25 | 19 |
| 2:57.9 | 1,000 | 2:57.9 | 62 | 513 | 25 | 21 |
| 2:37.6 | 1,500 | 2:37.6 | 89 | 607 | 26 | 24 |
| 2:30.8 | 2,000 | 2:30.8 | 102 | 651 | 27 | 25 |
| 2:28.6 | 2,500 | 2:28.6 | 107 | 667 | 27 | 25 |
| 2:23.5 | 3,000 | 2:23.5 | 118 | 707 | 28 | 26 |
| 2:18.9 | 3,500 | 2:18.9 | 131 | 749 | 28 | 26 |
| 2:15.4 | 4,000 | 2:15.4 | 141 | 785 | 29 | 27 |
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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 great.