Jonathan Wong 4000m row
4,000m
Meters
19:59.1
Time
2:29.8
Pace
217
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 657 |
| Stroke Rate | 22 |
| Stroke Count | 448 |
February 26, 2023 09:14:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:59.1 | 4,000m | 2:29.8 | 104 | 657 | 22 |
| 2:48.2 | 500m | 2:48.2 | 74 | 553 | 20 |
| 2:44.1 | 1,000m | 2:44.1 | 79 | 572 | 20 |
| 2:35.4 | 1,500m | 2:35.4 | 93 | 620 | 22 |
| 2:31.2 | 2,000m | 2:31.2 | 101 | 648 | 22 |
| 2:25.5 | 2,500m | 2:25.5 | 114 | 691 | 23 |
| 2:23.1 | 3,000m | 2:23.1 | 119 | 711 | 23 |
| 2:18.1 | 3,500m | 2:18.1 | 133 | 757 | 24 |
| 2:13.4 | 4,000m | 2:13.4 | 147 | 807 | 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 meters to 24-27. Felt great.