Jonathan Wong 4000m row
4,000m
Meters
19:42.1
Time
2:27.7
Pace
220
Calories
| Average Watts | 108 |
|---|---|
| Calories Per Hour | 673 |
| Stroke Rate | 22 |
| Stroke Count | 454 |
March 13, 2023 09:02:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:42.1 | 4,000m | 2:27.7 | 108 | 673 | 22 |
| 2:44.1 | 500m | 2:44.1 | 79 | 572 | 21 |
| 2:40.2 | 1,000m | 2:40.2 | 85 | 592 | 21 |
| 2:32.6 | 1,500m | 2:32.6 | 98 | 638 | 22 |
| 2:27.9 | 2,000m | 2:27.9 | 108 | 672 | 23 |
| 2:23.9 | 2,500m | 2:23.9 | 117 | 704 | 23 |
| 2:21.7 | 3,000m | 2:21.7 | 123 | 723 | 24 |
| 2:16.6 | 3,500m | 2:16.6 | 137 | 772 | 25 |
| 2:15.1 | 4,000m | 2:15.1 | 142 | 788 | 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.