Jonathan Wong 4000m row
4,000
Meters
20:12.2
Time
2:31.5
Pace
218
Calories
| Average Watts | 101 |
|---|---|
| Calories Per Hour | 646 |
| Stroke Rate | 23 |
| Stroke Count | 473 |
| Drag Factor | 130 |
November 04, 2022 14:44:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:12.2 | 4,000 | 2:31.5 | 101 | 646 | 23 |
| 3:10.8 | 500 | 3:10.8 | 50 | 473 | 19 |
| 2:48.9 | 1,000 | 2:48.9 | 73 | 549 | 21 |
| 2:33.0 | 1,500 | 2:33.0 | 98 | 636 | 23 |
| 2:25.9 | 2,000 | 2:25.9 | 113 | 687 | 24 |
| 2:22.6 | 2,500 | 2:22.6 | 121 | 715 | 25 |
| 2:20.6 | 3,000 | 2:20.6 | 126 | 733 | 25 |
| 2:15.4 | 3,500 | 2:15.4 | 141 | 785 | 26 |
| 2:15.1 | 4,000 | 2:15.1 | 142 | 788 | 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.