Jonathan Wong 4000m row
4,000m
Meters
20:06.4
Time
2:30.8
Pace
218
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 651 |
| Stroke Rate | 21 |
| Stroke Count | 442 |
| Drag Factor | 127 |
April 29, 2023 15:42:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:06.4 | 4,000m | 2:30.8 | 102 | 651 | 21 |
| 2:51.2 | 500m | 2:51.2 | 70 | 540 | 19 |
| 2:44.8 | 1,000m | 2:44.8 | 78 | 569 | 20 |
| 2:36.6 | 1,500m | 2:36.6 | 91 | 613 | 21 |
| 2:31.1 | 2,000m | 2:31.1 | 101 | 649 | 22 |
| 2:24.9 | 2,500m | 2:24.9 | 115 | 695 | 23 |
| 2:23.3 | 3,000m | 2:23.3 | 119 | 709 | 23 |
| 2:18.2 | 3,500m | 2:18.2 | 133 | 756 | 24 |
| 2:16.4 | 4,000m | 2:16.4 | 138 | 774 | 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.