Jonathan Wong 4000m row
4,000
Meters
21:11.0
Time
2:38.8
Pace
213
Calories
| Average Watts | 87 |
|---|---|
| Calories Per Hour | 600 |
| Stroke Rate | 23 |
| Stroke Count | 494 |
| Drag Factor | 125 |
September 30, 2022 16:02:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:11.0 | 4,000 | 2:38.8 | 87 | 600 | 23 |
| 3:03.4 | 500 | 3:03.4 | 57 | 495 | 20 |
| 3:02.0 | 1,000 | 3:02.0 | 58 | 499 | 20 |
| 2:43.3 | 1,500 | 2:43.3 | 80 | 576 | 23 |
| 2:41.6 | 2,000 | 2:41.6 | 83 | 585 | 24 |
| 2:35.0 | 2,500 | 2:35.0 | 94 | 623 | 24 |
| 2:33.2 | 3,000 | 2:33.2 | 97 | 635 | 25 |
| 2:16.9 | 3,500 | 2:16.9 | 136 | 769 | 26 |
| 2:15.7 | 4,000 | 2:15.7 | 140 | 782 | 26 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd 1k sub 2:50 mins/500m, 3rd 1k sub 2:40, last 1k sub 2:30 mins/500m. Increased stroke rate in last 3000m from 20-27. Felt great.