Jonathan Wong 4000m row
4,000m
Meters
20:13.4
Time
2:31.6
Pace
214
Calories
| Average Watts | 100 |
|---|---|
| Calories Per Hour | 645 |
| Stroke Rate | 21 |
| Stroke Count | 438 |
| Drag Factor | 128 |
May 09, 2023 17:04:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:13.4 | 4,000m | 2:31.6 | 100 | 645 | 21 |
| 2:48.1 | 500m | 2:48.1 | 74 | 553 | 19 |
| 2:45.5 | 1,000m | 2:45.5 | 77 | 565 | 20 |
| 2:37.5 | 1,500m | 2:37.5 | 90 | 608 | 20 |
| 2:33.1 | 2,000m | 2:33.1 | 98 | 635 | 21 |
| 2:27.2 | 2,500m | 2:27.2 | 110 | 677 | 22 |
| 2:25.0 | 3,000m | 2:25.0 | 115 | 695 | 22 |
| 2:18.6 | 3,500m | 2:18.6 | 131 | 752 | 24 |
| 2:18.4 | 4,000m | 2:18.4 | 132 | 754 | 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+. Felt great.