Jonathan Wong 4000m row
4,000m
Meters
19:55.8
Time
2:29.4
Pace
218
Calories
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 660 |
| Stroke Rate | 22 |
| Stroke Count | 440 |
| Drag Factor | 128 |
May 13, 2023 13:24:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:55.8 | 4,000m | 2:29.4 | 105 | 660 | 22 |
| 2:47.2 | 500m | 2:47.2 | 75 | 557 | 20 |
| 2:42.9 | 1,000m | 2:42.9 | 81 | 578 | 20 |
| 2:35.7 | 1,500m | 2:35.7 | 93 | 619 | 21 |
| 2:32.3 | 2,000m | 2:32.3 | 99 | 640 | 22 |
| 2:25.9 | 2,500m | 2:25.9 | 113 | 687 | 22 |
| 2:23.4 | 3,000m | 2:23.4 | 119 | 708 | 23 |
| 2:15.9 | 3,500m | 2:15.9 | 139 | 779 | 25 |
| 2:12.4 | 4,000m | 2:12.4 | 151 | 818 | 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.