Jonathan Wong 4000m row
4,000
Meters
19:27.0
Time
2:25.8
Pace
221
Calories
| Average Watts | 113 |
|---|---|
| Calories Per Hour | 688 |
| Stroke Rate | 23 |
| Stroke Count | 451 |
March 09, 2023 09:52:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:27.0 | 4,000 | 2:25.8 | 113 | 688 | 23 |
| 2:44.5 | 500 | 2:44.5 | 79 | 570 | 21 |
| 2:39.7 | 1,000 | 2:39.7 | 86 | 595 | 21 |
| 2:32.7 | 1,500 | 2:32.7 | 98 | 638 | 22 |
| 2:25.7 | 2,000 | 2:25.7 | 113 | 689 | 23 |
| 2:20.3 | 2,500 | 2:20.3 | 127 | 736 | 24 |
| 2:16.5 | 3,000 | 2:16.5 | 138 | 773 | 25 |
| 2:14.4 | 3,500 | 2:14.4 | 144 | 796 | 25 |
| 2:13.2 | 4,000 | 2:13.2 | 148 | 809 | 26 |
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Workout Graph
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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.