Jonathan Wong 4000m row
4,000m
Meters
19:57.4
Time
2:29.6
Pace
217
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 659 |
| Stroke Rate | 22 |
| Stroke Count | 444 |
| Drag Factor | 131 |
April 03, 2023 17:47:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:57.4 | 4,000m | 2:29.6 | 104 | 659 | 22 |
| 2:40.8 | 500m | 2:40.8 | 84 | 589 | 21 |
| 2:33.0 | 1,000m | 2:33.0 | 98 | 636 | 22 |
| 2:31.4 | 1,500m | 2:31.4 | 101 | 647 | 22 |
| 2:31.9 | 2,000m | 2:31.9 | 100 | 643 | 22 |
| 2:31.3 | 2,500m | 2:31.3 | 101 | 647 | 22 |
| 2:28.0 | 3,000m | 2:28.0 | 108 | 671 | 22 |
| 2:26.1 | 3,500m | 2:26.1 | 112 | 686 | 23 |
| 2:14.9 | 4,000m | 2:14.9 | 143 | 790 | 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.