Jonathan Wong 4000m row
4,000m
Meters
20:15.8
Time
2:31.9
Pace
214
Calories
| Average Watts | 100 |
|---|---|
| Calories Per Hour | 643 |
| Stroke Rate | 22 |
| Stroke Count | 458 |
| Drag Factor | 134 |
January 25, 2023 09:11:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:15.8 | 4,000m | 2:31.9 | 100 | 643 | 22 |
| 2:47.3 | 500m | 2:47.3 | 75 | 557 | 20 |
| 2:44.5 | 1,000m | 2:44.5 | 79 | 570 | 21 |
| 2:35.9 | 1,500m | 2:35.9 | 92 | 617 | 22 |
| 2:33.8 | 2,000m | 2:33.8 | 96 | 631 | 22 |
| 2:28.1 | 2,500m | 2:28.1 | 108 | 670 | 24 |
| 2:26.8 | 3,000m | 2:26.8 | 111 | 680 | 24 |
| 2:21.1 | 3,500m | 2:21.1 | 125 | 728 | 24 |
| 2:18.3 | 4,000m | 2:18.3 | 132 | 755 | 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 500 to 24-27. Felt great.