Jonathan Wong 4000m row
4,000
Meters
19:46.1
Time
2:28.2
Pace
218
Calories
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 669 |
| Stroke Rate | 23 |
| Stroke Count | 453 |
March 06, 2023 14:47:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:46.1 | 4,000 | 2:28.2 | 107 | 669 | 23 |
| 2:46.4 | 500 | 2:46.4 | 76 | 561 | 21 |
| 2:39.8 | 1,000 | 2:39.8 | 86 | 595 | 21 |
| 2:35.2 | 1,500 | 2:35.2 | 94 | 622 | 22 |
| 2:29.9 | 2,000 | 2:29.9 | 104 | 657 | 23 |
| 2:24.9 | 2,500 | 2:24.9 | 115 | 695 | 23 |
| 2:19.8 | 3,000 | 2:19.8 | 128 | 740 | 24 |
| 2:16.3 | 3,500 | 2:16.3 | 138 | 775 | 25 |
| 2:13.9 | 4,000 | 2:13.9 | 146 | 801 | 26 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
Four-part 4000m session: 1st 1k meters @ sub 2:45 mins/500m, 2nd 1k sub 2:35 mins/500m, 3rd 1k sub 2:25 last 1k sub 2:15 mins/500m. Increased stroke rate in last 1k meters to 24-27. Felt great.