Jonathan Wong 4000m row
4,000
Meters
20:29.3
Time
2:33.6
Pace
217
Calories
| Average Watts | 96 |
|---|---|
| Calories Per Hour | 631 |
| Stroke Rate | 23 |
| Stroke Count | 488 |
| Drag Factor | 126 |
October 04, 2022 13:16:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:29.3 | 4,000 | 2:33.6 | 96 | 631 | 23 |
| 3:10.9 | 500 | 3:10.9 | 50 | 473 | 19 |
| 2:59.3 | 1,000 | 2:59.3 | 61 | 508 | 21 |
| 2:35.7 | 1,500 | 2:35.7 | 93 | 619 | 24 |
| 2:28.7 | 2,000 | 2:28.7 | 106 | 666 | 25 |
| 2:19.5 | 2,500 | 2:19.5 | 129 | 743 | 26 |
| 2:19.9 | 3,000 | 2:19.9 | 128 | 739 | 26 |
| 2:18.1 | 3,500 | 2:18.1 | 133 | 757 | 26 |
| 2:17.2 | 4,000 | 2:17.2 | 136 | 766 | 26 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd 1k sub 2:50 mins/500m, 3rd 1k sub 2:40, last 1k sub 2:30 mins/500m. Increased stroke rate in last 3000m to 25-28. Felt great.