Jonathan Wong 4000m row
4,000m
Meters
20:24.2
Time
2:33.0
Pace
214
Calories
| Average Watts | 98 |
|---|---|
| Calories Per Hour | 636 |
| Stroke Rate | 22 |
| Stroke Count | 455 |
| Drag Factor | 130 |
January 18, 2023 16:28:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:24.2 | 4,000m | 2:33.0 | 98 | 636 | 22 |
| 2:46.5 | 500m | 2:46.5 | 76 | 560 | 21 |
| 2:45.3 | 1,000m | 2:45.3 | 77 | 566 | 21 |
| 2:35.6 | 1,500m | 2:35.6 | 93 | 619 | 22 |
| 2:32.5 | 2,000m | 2:32.5 | 99 | 639 | 22 |
| 2:31.3 | 2,500m | 2:31.3 | 101 | 647 | 23 |
| 2:27.6 | 3,000m | 2:27.6 | 109 | 674 | 23 |
| 2:24.5 | 3,500m | 2:24.5 | 116 | 699 | 24 |
| 2:21.0 | 4,000m | 2:21.0 | 125 | 729 | 24 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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 500 to 24-27. Felt great.