Jonathan Wong 4000m row
4,000m
Meters
20:13.6
Time
2:31.7
Pace
214
Calories
| Average Watts | 100 |
|---|---|
| Calories Per Hour | 645 |
| Stroke Rate | 21 |
| Stroke Count | 435 |
| Drag Factor | 128 |
May 17, 2023 09:15:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:13.6 | 4,000m | 2:31.7 | 100 | 645 | 21 |
| 2:47.2 | 500m | 2:47.2 | 75 | 557 | 19 |
| 2:44.1 | 1,000m | 2:44.1 | 79 | 572 | 20 |
| 2:36.6 | 1,500m | 2:36.6 | 91 | 613 | 21 |
| 2:33.5 | 2,000m | 2:33.5 | 97 | 633 | 22 |
| 2:29.2 | 2,500m | 2:29.2 | 105 | 662 | 22 |
| 2:24.7 | 3,000m | 2:24.7 | 116 | 697 | 23 |
| 2:19.5 | 3,500m | 2:19.5 | 129 | 743 | 23 |
| 2:18.8 | 4,000m | 2:18.8 | 131 | 750 | 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+. Felt great.