Jonathan Wong 4000m row
4,000m
Meters
19:46.8
Time
2:28.3
Pace
220
Calories
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 668 |
| Stroke Rate | 22 |
| Stroke Count | 449 |
| Drag Factor | 133 |
February 15, 2023 10:15:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:46.8 | 4,000m | 2:28.3 | 107 | 668 | 22 |
| 2:45.4 | 500m | 2:45.4 | 77 | 566 | 20 |
| 2:43.9 | 1,000m | 2:43.9 | 79 | 573 | 21 |
| 2:35.7 | 1,500m | 2:35.7 | 93 | 619 | 21 |
| 2:29.5 | 2,000m | 2:29.5 | 105 | 660 | 22 |
| 2:23.8 | 2,500m | 2:23.8 | 118 | 705 | 23 |
| 2:19.9 | 3,000m | 2:19.9 | 128 | 739 | 24 |
| 2:16.0 | 3,500m | 2:16.0 | 139 | 778 | 26 |
| 2:12.6 | 4,000m | 2:12.6 | 150 | 816 | 26 |
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 1k to 24-27. Felt great.