Jonathan Wong 4000m row
4,000
Meters
20:22.4
Time
2:32.8
Pace
214
Calories
| Average Watts | 98 |
|---|---|
| Calories Per Hour | 637 |
| Stroke Rate | 21 |
| Stroke Count | 441 |
April 24, 2023 08:50:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:22.4 | 4,000 | 2:32.8 | 98 | 637 | 21 |
| 2:51.2 | 500 | 2:51.2 | 70 | 540 | 19 |
| 2:46.8 | 1,000 | 2:46.8 | 75 | 559 | 20 |
| 2:40.1 | 1,500 | 2:40.1 | 85 | 593 | 21 |
| 2:34.3 | 2,000 | 2:34.3 | 95 | 627 | 21 |
| 2:27.9 | 2,500 | 2:27.9 | 108 | 672 | 22 |
| 2:24.4 | 3,000 | 2:24.4 | 116 | 700 | 23 |
| 2:19.5 | 3,500 | 2:19.5 | 129 | 743 | 24 |
| 2:18.2 | 4,000 | 2:18.2 | 133 | 756 | 24 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 2:50 mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Last 1k increase sm 24-26. Felt great.