Jonathan Wong 4000m row
4,000m
Meters
20:06.5
Time
2:30.8
Pace
215
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 651 |
| Stroke Rate | 22 |
| Stroke Count | 448 |
| Drag Factor | 131 |
January 02, 2023 09:35:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:06.5 | 4,000m | 2:30.8 | 102 | 651 | 22 |
| 2:44.4 | 500m | 2:44.4 | 79 | 571 | 21 |
| 2:40.9 | 1,000m | 2:40.9 | 84 | 589 | 21 |
| 2:33.1 | 1,500m | 2:33.1 | 98 | 635 | 22 |
| 2:28.6 | 2,000m | 2:28.6 | 107 | 667 | 22 |
| 2:28.2 | 2,500m | 2:28.2 | 108 | 670 | 22 |
| 2:27.1 | 3,000m | 2:27.1 | 110 | 678 | 23 |
| 2:25.1 | 3,500m | 2:25.1 | 115 | 694 | 24 |
| 2:19.0 | 4,000m | 2:19.0 | 130 | 748 | 24 |
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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 1000m to 24-27. Felt great.