Jonathan Wong 4000m row
4,000
Meters
19:59.9
Time
2:29.9
Pace
219
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 656 |
| Stroke Rate | 24 |
| Stroke Count | 498 |
| Drag Factor | 127 |
October 13, 2022 09:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:59.9 | 4,000 | 2:29.9 | 104 | 656 | 24 |
| 3:01.4 | 500 | 3:01.4 | 59 | 501 | 22 |
| 2:49.3 | 1,000 | 2:49.3 | 72 | 548 | 23 |
| 2:37.1 | 1,500 | 2:37.1 | 90 | 610 | 24 |
| 2:27.2 | 2,000 | 2:27.2 | 110 | 677 | 25 |
| 2:19.3 | 2,500 | 2:19.3 | 129 | 745 | 26 |
| 2:18.2 | 3,000 | 2:18.2 | 133 | 756 | 26 |
| 2:15.5 | 3,500 | 2:15.5 | 141 | 784 | 27 |
| 2:11.9 | 4,000 | 2:11.9 | 153 | 824 | 27 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 3:00 mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:30 mins/500m. Increased stroke rate in last 3000m to 25-28. Felt great.