Jonathan Wong 4000m row
4,000
Meters
20:19.8
Time
2:32.4
Pace
215
Calories
| Average Watts | 99 |
|---|---|
| Calories Per Hour | 639 |
| Stroke Rate | 22 |
| Stroke Count | 458 |
| Drag Factor | 132 |
December 09, 2022 10:44:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 20:19.8 | 4,000 | 2:32.4 | 99 | 639 | 215 | 22 |
| 3:01.7 | 500 | 3:01.7 | 58 | 500 | 25 | 19 |
| 2:44.3 | 1,000 | 2:44.3 | 79 | 571 | 26 | 21 |
| 2:34.3 | 1,500 | 2:34.3 | 95 | 627 | 26 | 22 |
| 2:29.1 | 2,000 | 2:29.1 | 106 | 663 | 27 | 23 |
| 2:25.3 | 2,500 | 2:25.3 | 114 | 692 | 27 | 24 |
| 2:24.5 | 3,000 | 2:24.5 | 116 | 699 | 28 | 24 |
| 2:20.9 | 3,500 | 2:20.9 | 125 | 730 | 28 | 24 |
| 2:19.8 | 4,000 | 2:19.8 | 128 | 740 | 28 | 24 |
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Workout Graph
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Just recovered from a bout of pneumonia so first session in a couple weeks. Still - 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, all things considered! 💪