Jonathan Wong 4000m row
4,000
Meters
20:44.3
Time
2:35.5
Pace
211
Calories
| Average Watts | 93 |
|---|---|
| Calories Per Hour | 620 |
| Stroke Rate | 22 |
| Stroke Count | 473 |
January 30, 2023 09:35:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:44.3 | 4,000 | 2:35.5 | 93 | 620 | 22 |
| 2:46.7 | 500 | 2:46.7 | 76 | 560 | 21 |
| 2:44.1 | 1,000 | 2:44.1 | 79 | 572 | 22 |
| 2:46.5 | 1,500 | 2:46.5 | 76 | 560 | 22 |
| 2:38.6 | 2,000 | 2:38.6 | 88 | 601 | 22 |
| 2:30.3 | 2,500 | 2:30.3 | 103 | 654 | 24 |
| 2:28.3 | 3,000 | 2:28.3 | 107 | 669 | 24 |
| 2:25.5 | 3,500 | 2:25.5 | 114 | 691 | 24 |
| 2:24.3 | 4,000 | 2:24.3 | 116 | 700 | 25 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 2:50 mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 500 to 24-27. Felt great.