Jonathan Wong 4000m row
4,000m
Meters
19:50.3
Time
2:28.7
Pace
218
Calories
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 665 |
| Stroke Rate | 23 |
| Stroke Count | 455 |
| Drag Factor | 132 |
March 02, 2023 15:47:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:50.3 | 4,000m | 2:28.7 | 106 | 665 | 23 |
| 2:46.1 | 500m | 2:46.1 | 76 | 562 | 21 |
| 2:41.4 | 1,000m | 2:41.4 | 83 | 586 | 21 |
| 2:34.7 | 1,500m | 2:34.7 | 95 | 625 | 22 |
| 2:29.5 | 2,000m | 2:29.5 | 105 | 660 | 23 |
| 2:24.9 | 2,500m | 2:24.9 | 115 | 695 | 23 |
| 2:22.5 | 3,000m | 2:22.5 | 121 | 716 | 24 |
| 2:17.2 | 3,500m | 2:17.2 | 136 | 766 | 25 |
| 2:14.0 | 4,000m | 2:14.0 | 145 | 800 | 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 1k meters to 24-27. Felt great.