Jonathan Wong 4000m row
4,000m
Meters
19:08.8
Time
2:23.6
Pace
223
Calories
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 706 |
| Stroke Rate | 23 |
| Stroke Count | 449 |
| Drag Factor | 131 |
April 01, 2023 09:51:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:08.8 | 4,000m | 2:23.6 | 118 | 706 | 23 |
| 2:40.6 | 500m | 2:40.6 | 84 | 590 | 21 |
| 2:33.8 | 1,000m | 2:33.8 | 96 | 631 | 22 |
| 2:26.7 | 1,500m | 2:26.7 | 111 | 681 | 23 |
| 2:20.5 | 2,000m | 2:20.5 | 126 | 734 | 24 |
| 2:18.3 | 2,500m | 2:18.3 | 132 | 755 | 24 |
| 2:17.5 | 3,000m | 2:17.5 | 135 | 763 | 24 |
| 2:16.0 | 3,500m | 2:16.0 | 139 | 778 | 25 |
| 2:15.4 | 4,000m | 2:15.4 | 141 | 785 | 25 |
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Workout Graph
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Back in Sonoma Home Gym! 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 1k meters to 24-27. Felt great.