Jonathan Wong 4000m row
4,000m
Meters
20:11.5
Time
2:31.4
Pace
215
Calories
| Average Watts | 101 |
|---|---|
| Calories Per Hour | 646 |
| Stroke Rate | 22 |
| Stroke Count | 461 |
| Drag Factor | 133 |
February 03, 2023 05:40:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:11.5 | 4,000m | 2:31.4 | 101 | 646 | 22 |
| 2:46.7 | 500m | 2:46.7 | 76 | 560 | 21 |
| 2:42.0 | 1,000m | 2:42.0 | 82 | 583 | 21 |
| 2:36.3 | 1,500m | 2:36.3 | 92 | 615 | 22 |
| 2:31.6 | 2,000m | 2:31.6 | 100 | 645 | 23 |
| 2:27.6 | 2,500m | 2:27.6 | 109 | 674 | 23 |
| 2:26.5 | 3,000m | 2:26.5 | 111 | 683 | 24 |
| 2:22.9 | 3,500m | 2:22.9 | 120 | 712 | 24 |
| 2:17.9 | 4,000m | 2:17.9 | 133 | 759 | 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 1500m sub 2:30 last 500m sub 2:20 mins/500m. Increased stroke rate in last 500 to 24-27. Felt great.