Jonathan Wong 4000m row
4,000m
Meters
20:06.8
Time
2:30.8
Pace
215
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 650 |
| Stroke Rate | 22 |
| Stroke Count | 452 |
| Drag Factor | 131 |
February 18, 2023 15:57:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:06.8 | 4,000m | 2:30.8 | 102 | 650 | 22 |
| 2:47.2 | 500m | 2:47.2 | 75 | 557 | 20 |
| 2:42.5 | 1,000m | 2:42.5 | 82 | 580 | 21 |
| 2:37.5 | 1,500m | 2:37.5 | 90 | 608 | 21 |
| 2:35.6 | 2,000m | 2:35.6 | 93 | 619 | 22 |
| 2:27.5 | 2,500m | 2:27.5 | 109 | 675 | 23 |
| 2:23.9 | 3,000m | 2:23.9 | 117 | 704 | 23 |
| 2:19.0 | 3,500m | 2:19.0 | 130 | 748 | 25 |
| 2:13.7 | 4,000m | 2:13.7 | 146 | 804 | 26 |
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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 1k to 24-27. Felt great.