Jonathan Wong 4000m row
4,000m
Meters
19:52.2
Time
2:29.0
Pace
218
Calories
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 663 |
| Stroke Rate | 22 |
| Stroke Count | 446 |
March 16, 2023 15:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:52.2 | 4,000m | 2:29.0 | 106 | 663 | 22 |
| 2:52.4 | 500m | 2:52.4 | 68 | 535 | 20 |
| 2:42.9 | 1,000m | 2:42.9 | 81 | 578 | 21 |
| 2:34.8 | 1,500m | 2:34.8 | 94 | 624 | 22 |
| 2:27.7 | 2,000m | 2:27.7 | 109 | 673 | 22 |
| 2:22.7 | 2,500m | 2:22.7 | 120 | 714 | 24 |
| 2:19.3 | 3,000m | 2:19.3 | 129 | 745 | 24 |
| 2:17.4 | 3,500m | 2:17.4 | 135 | 764 | 24 |
| 2:15.0 | 4,000m | 2:15.0 | 142 | 789 | 25 |
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Workout Graph
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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.