Jonathan Wong 4000m row
4,000m
Meters
19:49.1
Time
2:28.6
Pace
218
Calories
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 666 |
| Stroke Rate | 22 |
| Stroke Count | 450 |
| Drag Factor | 130 |
March 18, 2023 10:02:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:49.1 | 4,000m | 2:28.6 | 107 | 666 | 22 |
| 2:44.8 | 500m | 2:44.8 | 78 | 569 | 20 |
| 2:40.1 | 1,000m | 2:40.1 | 85 | 593 | 21 |
| 2:33.9 | 1,500m | 2:33.9 | 96 | 630 | 22 |
| 2:29.1 | 2,000m | 2:29.1 | 106 | 663 | 23 |
| 2:23.8 | 2,500m | 2:23.8 | 118 | 705 | 23 |
| 2:22.4 | 3,000m | 2:22.4 | 121 | 717 | 24 |
| 2:19.5 | 3,500m | 2:19.5 | 129 | 743 | 24 |
| 2:15.5 | 4,000m | 2:15.5 | 141 | 784 | 26 |
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Four-part 4000m session: 1st 1k meters @ sub 2:45 mins/500m, 2nd 1k sub 2:35 mins/500m, 3rd 1k sub 2:25 last 1k sub 2:20 mins/500m. Increased stroke rate in last 1k meters to 24-27. Felt great.