Jonathan Wong 4000m row
4,000
Meters
19:53.9
Time
2:29.2
Pace
217
Calories
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 662 |
| Stroke Rate | 22 |
| Stroke Count | 453 |
March 04, 2023 10:53:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:53.9 | 4,000 | 2:29.2 | 105 | 662 | 22 |
| 2:46.9 | 500 | 2:46.9 | 75 | 559 | 20 |
| 2:42.5 | 1,000 | 2:42.5 | 82 | 580 | 21 |
| 2:36.2 | 1,500 | 2:36.2 | 92 | 616 | 22 |
| 2:31.4 | 2,000 | 2:31.4 | 101 | 647 | 22 |
| 2:25.5 | 2,500 | 2:25.5 | 114 | 691 | 24 |
| 2:22.6 | 3,000 | 2:22.6 | 121 | 715 | 24 |
| 2:15.8 | 3,500 | 2:15.8 | 140 | 780 | 25 |
| 2:13.1 | 4,000 | 2:13.1 | 148 | 810 | 26 |
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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 1k meters to 24-27. Felt great.