Jonathan Wong 4000m row
4,000
Meters
21:39.8
Time
2:42.4
Pace
211
Calories
| Average Watts | 82 |
|---|---|
| Calories Per Hour | 580 |
| Stroke Rate | 23 |
| Stroke Count | 516 |
| Drag Factor | 127 |
October 02, 2022 06:33:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:39.8 | 4,000 | 2:42.4 | 82 | 580 | 23 |
| 3:18.1 | 500 | 3:18.1 | 45 | 454 | 19 |
| 3:10.4 | 1,000 | 3:10.4 | 51 | 474 | 20 |
| 2:43.6 | 1,500 | 2:43.6 | 80 | 575 | 24 |
| 2:41.0 | 2,000 | 2:41.0 | 84 | 588 | 25 |
| 2:34.4 | 2,500 | 2:34.4 | 95 | 627 | 26 |
| 2:30.2 | 3,000 | 2:30.2 | 103 | 655 | 26 |
| 2:25.1 | 3,500 | 2:25.1 | 115 | 694 | 26 |
| 2:17.1 | 4,000 | 2:17.1 | 136 | 767 | 27 |
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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 to 25-28. Felt great.