Jonathan Wong 4000m row
4,000m
Meters
19:52.3
Time
2:29.0
Pace
217
Calories
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 663 |
| Stroke Rate | 21 |
| Stroke Count | 435 |
| Drag Factor | 128 |
May 15, 2023 13:25:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:52.3 | 4,000m | 2:29.0 | 106 | 663 | 21 |
| 2:47.6 | 500m | 2:47.6 | 74 | 555 | 19 |
| 2:40.9 | 1,000m | 2:40.9 | 84 | 589 | 20 |
| 2:34.3 | 1,500m | 2:34.3 | 95 | 627 | 21 |
| 2:29.8 | 2,000m | 2:29.8 | 104 | 658 | 22 |
| 2:25.7 | 2,500m | 2:25.7 | 113 | 689 | 22 |
| 2:23.6 | 3,000m | 2:23.6 | 118 | 706 | 23 |
| 2:16.3 | 3,500m | 2:16.3 | 138 | 775 | 25 |
| 2:14.2 | 4,000m | 2:14.2 | 145 | 798 | 25 |
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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.