Jonathan Wong 4000m row
4,000m
Meters
20:20.9
Time
2:32.6
Pace
213
Calories
| Average Watts | 98 |
|---|---|
| Calories Per Hour | 638 |
| Stroke Rate | 22 |
| Stroke Count | 455 |
| Drag Factor | 131 |
January 20, 2023 08:49:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:20.9 | 4,000m | 2:32.6 | 98 | 638 | 22 |
| 2:48.5 | 500m | 2:48.5 | 73 | 551 | 20 |
| 2:41.7 | 1,000m | 2:41.7 | 83 | 584 | 21 |
| 2:38.0 | 1,500m | 2:38.0 | 89 | 605 | 22 |
| 2:35.2 | 2,000m | 2:35.2 | 94 | 622 | 22 |
| 2:26.8 | 2,500m | 2:26.8 | 111 | 680 | 23 |
| 2:26.4 | 3,000m | 2:26.4 | 112 | 683 | 23 |
| 2:22.1 | 3,500m | 2:22.1 | 122 | 719 | 24 |
| 2:22.2 | 4,000m | 2:22.2 | 122 | 718 | 24 |
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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 500 to 24-27. Felt great.