Jonathan Wong 4000m row
4,000m
Meters
20:36.9
Time
2:34.6
Pace
212
Calories
| Average Watts | 95 |
|---|---|
| Calories Per Hour | 625 |
| Stroke Rate | 23 |
| Stroke Count | 476 |
| Drag Factor | 99 |
March 29, 2023 08:31:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:36.9 | 4,000m | 2:34.6 | 95 | 625 | 23 |
| 2:51.3 | 500m | 2:51.3 | 70 | 539 | 21 |
| 2:44.8 | 1,000m | 2:44.8 | 78 | 569 | 22 |
| 2:39.4 | 1,500m | 2:39.4 | 86 | 597 | 23 |
| 2:36.0 | 2,000m | 2:36.0 | 92 | 617 | 23 |
| 2:30.8 | 2,500m | 2:30.8 | 102 | 651 | 23 |
| 2:27.2 | 3,000m | 2:27.2 | 110 | 677 | 24 |
| 2:25.4 | 3,500m | 2:25.4 | 114 | 691 | 24 |
| 2:22.0 | 4,000m | 2:22.0 | 122 | 720 | 25 |
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Ann Arbor, MI - 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.