Jonathan Wong 4000m row
4,000
Meters
20:27.5
Time
2:33.4
Pace
214
Calories
| Average Watts | 97 |
|---|---|
| Calories Per Hour | 633 |
| Stroke Rate | 22 |
| Stroke Count | 463 |
| Drag Factor | 131 |
December 12, 2022 08:00:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:27.5 | 4,000 | 2:33.4 | 97 | 633 | 22 |
| 3:01.8 | 500 | 3:01.8 | 58 | 500 | 20 |
| 2:46.7 | 1,000 | 2:46.7 | 76 | 560 | 21 |
| 2:36.2 | 1,500 | 2:36.2 | 92 | 616 | 22 |
| 2:30.6 | 2,000 | 2:30.6 | 102 | 652 | 23 |
| 2:26.4 | 2,500 | 2:26.4 | 112 | 683 | 23 |
| 2:25.6 | 3,000 | 2:25.6 | 113 | 690 | 23 |
| 2:22.7 | 3,500 | 2:22.7 | 120 | 714 | 24 |
| 2:17.5 | 4,000 | 2:17.5 | 135 | 763 | 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 good,