Jonathan Wong 4000m row
4,000
Meters
20:00.1
Time
2:30.0
Pace
216
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 656 |
| Stroke Rate | 22 |
| Stroke Count | 440 |
| Drag Factor | 131 |
May 07, 2023 14:22:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:00.1 | 4,000 | 2:30.0 | 104 | 656 | 22 |
| 2:45.2 | 500 | 2:45.2 | 78 | 567 | 20 |
| 2:42.1 | 1,000 | 2:42.1 | 82 | 582 | 20 |
| 2:34.9 | 1,500 | 2:34.9 | 94 | 624 | 21 |
| 2:31.5 | 2,000 | 2:31.5 | 101 | 646 | 22 |
| 2:26.7 | 2,500 | 2:26.7 | 111 | 681 | 22 |
| 2:25.3 | 3,000 | 2:25.3 | 114 | 692 | 23 |
| 2:19.3 | 3,500 | 2:19.3 | 129 | 745 | 24 |
| 2:15.1 | 4,000 | 2:15.1 | 142 | 788 | 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. Last 1k increase sm 24+. Felt great.