Jonathan Wong 4000m row
4,000m
Meters
19:56.3
Time
2:29.5
Pace
216
Calories
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 660 |
| Stroke Rate | 22 |
| Stroke Count | 454 |
| Drag Factor | 127 |
April 30, 2023 17:31:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:56.3 | 4,000m | 2:29.5 | 105 | 660 | 22 |
| 2:46.0 | 500m | 2:46.0 | 77 | 563 | 20 |
| 2:42.0 | 1,000m | 2:42.0 | 82 | 583 | 21 |
| 2:34.3 | 1,500m | 2:34.3 | 95 | 627 | 22 |
| 2:30.4 | 2,000m | 2:30.4 | 103 | 654 | 23 |
| 2:25.5 | 2,500m | 2:25.5 | 114 | 691 | 24 |
| 2:23.7 | 3,000m | 2:23.7 | 118 | 705 | 24 |
| 2:18.5 | 3,500m | 2:18.5 | 132 | 753 | 25 |
| 2:16.0 | 4,000m | 2:16.0 | 139 | 778 | 26 |
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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.