Jonathan Wong 4000m row
4,000m
Meters
19:42.7
Time
2:27.8
Pace
219
Calories
| Average Watts | 108 |
|---|---|
| Calories Per Hour | 672 |
| Stroke Rate | 22 |
| Stroke Count | 452 |
March 11, 2023 09:29:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:42.7 | 4,000m | 2:27.8 | 108 | 672 | 22 |
| 2:44.5 | 500m | 2:44.5 | 79 | 570 | 20 |
| 2:38.6 | 1,000m | 2:38.6 | 88 | 601 | 21 |
| 2:32.2 | 1,500m | 2:32.2 | 99 | 641 | 22 |
| 2:28.0 | 2,000m | 2:28.0 | 108 | 671 | 23 |
| 2:23.4 | 2,500m | 2:23.4 | 119 | 708 | 24 |
| 2:21.4 | 3,000m | 2:21.4 | 124 | 726 | 24 |
| 2:19.1 | 3,500m | 2:19.1 | 130 | 747 | 25 |
| 2:15.4 | 4,000m | 2:15.4 | 141 | 785 | 25 |
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Four-part 4000m session: 1st 1k meters @ sub 2:45 mins/500m, 2nd 1k sub 2:35 mins/500m, 3rd 1k sub 2:25 last 1k sub 2:15 mins/500m. Increased stroke rate in last 1k meters to 24-27. Felt great.