Jonathan Wong 4000m row
4,000m
Meters
19:57.0
Time
2:29.6
Pace
217
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 659 |
| Stroke Rate | 22 |
| Stroke Count | 442 |
| Drag Factor | 130 |
February 20, 2023 16:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:57.0 | 4,000m | 2:29.6 | 104 | 659 | 22 |
| 2:47.4 | 500m | 2:47.4 | 75 | 556 | 20 |
| 2:41.9 | 1,000m | 2:41.9 | 82 | 583 | 20 |
| 2:34.4 | 1,500m | 2:34.4 | 95 | 627 | 21 |
| 2:28.2 | 2,000m | 2:28.2 | 108 | 670 | 22 |
| 2:24.8 | 2,500m | 2:24.8 | 115 | 696 | 23 |
| 2:22.5 | 3,000m | 2:22.5 | 121 | 716 | 24 |
| 2:20.5 | 3,500m | 2:20.5 | 126 | 734 | 23 |
| 2:17.3 | 4,000m | 2:17.3 | 135 | 765 | 24 |
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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.