Jonathan Wong 4000m row
4,000m
Meters
20:06.2
Time
2:30.7
Pace
216
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 651 |
| Stroke Rate | 21 |
| Stroke Count | 429 |
May 05, 2023 08:37:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:06.2 | 4,000m | 2:30.7 | 102 | 651 | 21 |
| 2:48.9 | 500m | 2:48.9 | 73 | 549 | 18 |
| 2:44.0 | 1,000m | 2:44.0 | 79 | 573 | 19 |
| 2:35.1 | 1,500m | 2:35.1 | 94 | 622 | 21 |
| 2:31.5 | 2,000m | 2:31.5 | 101 | 646 | 21 |
| 2:25.9 | 2,500m | 2:25.9 | 113 | 687 | 22 |
| 2:23.9 | 3,000m | 2:23.9 | 117 | 704 | 23 |
| 2:19.9 | 3,500m | 2:19.9 | 128 | 739 | 23 |
| 2:16.9 | 4,000m | 2:16.9 | 136 | 769 | 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.