Jonathan Wong 4000m row
4,000
Meters
21:40.7
Time
2:42.5
Pace
211
Calories
| Average Watts | 81 |
|---|---|
| Calories Per Hour | 580 |
| Stroke Rate | 23 |
| Stroke Count | 509 |
| Drag Factor | 128 |
October 08, 2022 11:03:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:40.7 | 4,000 | 2:42.5 | 81 | 580 | 23 |
| 3:19.2 | 500 | 3:19.2 | 44 | 452 | 19 |
| 3:10.7 | 1,000 | 3:10.7 | 50 | 473 | 20 |
| 2:42.9 | 1,500 | 2:42.9 | 81 | 578 | 24 |
| 2:37.2 | 2,000 | 2:37.2 | 90 | 610 | 25 |
| 2:34.5 | 2,500 | 2:34.5 | 95 | 626 | 25 |
| 2:29.7 | 3,000 | 2:29.7 | 104 | 659 | 25 |
| 2:28.6 | 3,500 | 2:28.6 | 107 | 667 | 25 |
| 2:17.8 | 4,000 | 2:17.8 | 134 | 760 | 27 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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.