Jonathan Wong 4000m row
4,000m
Meters
19:10.7
Time
2:23.8
Pace
223
Calories
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 704 |
| Stroke Rate | 23 |
| Stroke Count | 454 |
| Drag Factor | 129 |
February 23, 2023 10:54:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:10.7 | 4,000m | 2:23.8 | 118 | 704 | 23 |
| 2:41.6 | 500m | 2:41.6 | 83 | 585 | 21 |
| 2:36.4 | 1,000m | 2:36.4 | 91 | 614 | 21 |
| 2:25.8 | 1,500m | 2:25.8 | 113 | 688 | 23 |
| 2:19.5 | 2,000m | 2:19.5 | 129 | 743 | 25 |
| 2:16.6 | 2,500m | 2:16.6 | 137 | 772 | 25 |
| 2:16.5 | 3,000m | 2:16.5 | 138 | 773 | 26 |
| 2:17.3 | 3,500m | 2:17.3 | 135 | 765 | 25 |
| 2:17.1 | 4,000m | 2:17.1 | 136 | 767 | 25 |
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Four-part 4000m session: 1st 1k meters @ sub 2:40 mins/500m, 2nd 1k sub 2:30 mins/500m, 3rd 1k sub 2:20 last 1k sub 2:20 mins/500m. Increased stroke rate in last 2k meters to 24-27. Pushed it. Felt great.