Jonathan Wong 4000m row
4,000
Meters
19:29.0
Time
2:26.1
Pace
220
Calories
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 686 |
| Stroke Rate | 22 |
| Stroke Count | 437 |
| Drag Factor | 130 |
April 07, 2023 14:58:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 19:29.0 | 4,000 | 2:26.1 | 112 | 686 | 220 | 22 |
| 2:42.2 | 500 | 2:42.2 | 82 | 582 | 26 | 20 |
| 2:37.6 | 1,000 | 2:37.6 | 89 | 607 | 26 | 21 |
| 2:29.6 | 1,500 | 2:29.6 | 105 | 659 | 27 | 22 |
| 2:24.6 | 2,000 | 2:24.6 | 116 | 698 | 28 | 22 |
| 2:20.6 | 2,500 | 2:20.6 | 126 | 733 | 28 | 23 |
| 2:19.0 | 3,000 | 2:19.0 | 130 | 748 | 28 | 24 |
| 2:18.4 | 3,500 | 2:18.4 | 132 | 754 | 28 | 24 |
| 2:16.9 | 4,000 | 2:16.9 | 136 | 769 | 29 | 25 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 2:40 mins/500m, 2nd 1k sub 2:30 mins/500m, 3rd 1k sub 2:20 last 1k sub 2:20 mins/500m. Increased stroke rate in last 1k meters to 24-27. Felt great.