Jonathan Wong 4000m row

4,000m

Meters

20:04.8

Time

2:30.6

Pace

215

Calories

Average Watts102
Calories Per Hour652
Stroke Rate22
Stroke Count440
Drag Factor131

April 10, 2023 09:34:00

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

Focused on drive length and keeping it 1.0+ m. 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.

Splits

Time Meters Pace Watts Cal/Hr S/M
20:04.8 4,000m 2:30.6 102 652 22
2:45.9 500m 2:45.9 77 563 20
2:39.0 1,000m 2:39.0 87 599 21
2:35.4 1,500m 2:35.4 93 620 21
2:29.5 2,000m 2:29.5 105 660 22
2:28.4 2,500m 2:28.4 107 668 22
2:26.2 3,000m 2:26.2 112 685 23
2:22.6 3,500m 2:22.6 121 715 24
2:17.9 4,000m 2:17.9 133 759 24

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Workout Graph

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