Jonathan Wong 4000m row
4,000m
Meters
20:04.6
Time
2:30.5
Pace
216
Calories
| Average Watts | 103 |
|---|---|
| Calories Per Hour | 652 |
| Stroke Rate | 22 |
| Stroke Count | 446 |
April 26, 2023 15:05:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:04.6 | 4,000m | 2:30.5 | 103 | 652 | 22 |
| 2:47.7 | 500m | 2:47.7 | 74 | 555 | 20 |
| 2:42.4 | 1,000m | 2:42.4 | 82 | 581 | 21 |
| 2:36.6 | 1,500m | 2:36.6 | 91 | 613 | 21 |
| 2:32.2 | 2,000m | 2:32.2 | 99 | 641 | 22 |
| 2:26.2 | 2,500m | 2:26.2 | 112 | 685 | 23 |
| 2:24.0 | 3,000m | 2:24.0 | 117 | 703 | 23 |
| 2:19.0 | 3,500m | 2:19.0 | 130 | 748 | 24 |
| 2:16.6 | 4,000m | 2:16.6 | 137 | 772 | 25 |
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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.