Jonathan Wong 4000m row
4,000m
Meters
19:47.3
Time
2:28.4
Pace
218
Calories
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 668 |
| Stroke Rate | 22 |
| Stroke Count | 448 |
| Drag Factor | 131 |
January 06, 2023 21:08:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:47.3 | 4,000m | 2:28.4 | 107 | 668 | 22 |
| 2:47.0 | 500m | 2:47.0 | 75 | 558 | 20 |
| 2:40.6 | 1,000m | 2:40.6 | 84 | 590 | 21 |
| 2:32.6 | 1,500m | 2:32.6 | 98 | 638 | 22 |
| 2:27.5 | 2,000m | 2:27.5 | 109 | 675 | 22 |
| 2:23.2 | 2,500m | 2:23.2 | 119 | 710 | 23 |
| 2:21.5 | 3,000m | 2:21.5 | 124 | 725 | 24 |
| 2:19.0 | 3,500m | 2:19.0 | 130 | 748 | 24 |
| 2:15.9 | 4,000m | 2:15.9 | 139 | 779 | 25 |
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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.