Jonathan Wong 4000m row
4,000
Meters
20:33.2
Time
2:34.1
Pace
215
Calories
| Average Watts | 96 |
|---|---|
| Calories Per Hour | 628 |
| Stroke Rate | 24 |
| Stroke Count | 501 |
| Drag Factor | 129 |
October 18, 2022 11:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:33.2 | 4,000 | 2:34.1 | 96 | 628 | 24 |
| 3:07.4 | 500 | 3:07.4 | 53 | 483 | 20 |
| 2:53.0 | 1,000 | 2:53.0 | 68 | 532 | 22 |
| 2:40.0 | 1,500 | 2:40.0 | 85 | 594 | 24 |
| 2:34.7 | 2,000 | 2:34.7 | 95 | 625 | 24 |
| 2:27.0 | 2,500 | 2:27.0 | 110 | 679 | 26 |
| 2:23.7 | 3,000 | 2:23.7 | 118 | 705 | 26 |
| 2:13.9 | 3,500 | 2:13.9 | 146 | 801 | 28 |
| 2:13.4 | 4,000 | 2:13.4 | 147 | 807 | 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 2:50-40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 3000m to 25-28. Felt great.