Jonathan Wong 4000m row
4,000m
Meters
20:08.8
Time
2:31.1
Pace
216
Calories
| Average Watts | 101 |
|---|---|
| Calories Per Hour | 649 |
| Stroke Rate | 22 |
| Stroke Count | 457 |
| Drag Factor | 130 |
December 29, 2022 14:48:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:08.8 | 4,000m | 2:31.1 | 101 | 649 | 22 |
| 2:53.6 | 500m | 2:53.6 | 67 | 530 | 20 |
| 2:42.8 | 1,000m | 2:42.8 | 81 | 579 | 21 |
| 2:35.2 | 1,500m | 2:35.2 | 94 | 622 | 22 |
| 2:29.9 | 2,000m | 2:29.9 | 104 | 657 | 22 |
| 2:27.0 | 2,500m | 2:27.0 | 110 | 679 | 23 |
| 2:24.7 | 3,000m | 2:24.7 | 116 | 697 | 24 |
| 2:19.6 | 3,500m | 2:19.6 | 129 | 742 | 24 |
| 2:15.8 | 4,000m | 2:15.8 | 140 | 780 | 26 |
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Four-part 4000m session: 1st 1k meters @ sub 2:50 mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 3000m to 24-27. Felt great.