Jonathan Wong 4000m row
4,000m
Meters
20:00.3
Time
2:30.0
Pace
216
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 656 |
| Stroke Rate | 22 |
| Stroke Count | 448 |
| Drag Factor | 130 |
January 04, 2023 13:40:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:00.3 | 4,000m | 2:30.0 | 104 | 656 | 22 |
| 2:48.3 | 500m | 2:48.3 | 73 | 552 | 20 |
| 2:40.4 | 1,000m | 2:40.4 | 85 | 591 | 21 |
| 2:33.7 | 1,500m | 2:33.7 | 96 | 631 | 21 |
| 2:30.8 | 2,000m | 2:30.8 | 102 | 651 | 22 |
| 2:27.5 | 2,500m | 2:27.5 | 109 | 675 | 23 |
| 2:24.4 | 3,000m | 2:24.4 | 116 | 700 | 23 |
| 2:21.3 | 3,500m | 2:21.3 | 124 | 726 | 24 |
| 2:14.0 | 4,000m | 2:14.0 | 145 | 800 | 26 |
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Workout Graph
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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.