Jonathan Wong 4000m row
4,000
Meters
20:41.7
Time
2:35.2
Pace
214
Calories
| Average Watts | 94 |
|---|---|
| Calories Per Hour | 622 |
| Stroke Rate | 23 |
| Stroke Count | 481 |
| Drag Factor | 127 |
October 22, 2022 07:07:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:41.7 | 4,000 | 2:35.2 | 94 | 622 | 23 |
| 3:09.7 | 500 | 3:09.7 | 51 | 476 | 20 |
| 2:51.3 | 1,000 | 2:51.3 | 70 | 539 | 22 |
| 2:38.7 | 1,500 | 2:38.7 | 88 | 601 | 23 |
| 2:34.4 | 2,000 | 2:34.4 | 95 | 627 | 24 |
| 2:27.2 | 2,500 | 2:27.2 | 110 | 677 | 24 |
| 2:23.1 | 3,000 | 2:23.1 | 119 | 711 | 24 |
| 2:20.0 | 3,500 | 2:20.0 | 128 | 738 | 25 |
| 2:17.3 | 4,000 | 2:17.3 | 135 | 765 | 26 |
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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.