Jonathan Wong 4000m row
4,000
Meters
20:07.3
Time
2:30.9
Pace
216
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 650 |
| Stroke Rate | 25 |
| Stroke Count | 508 |
| Drag Factor | 125 |
October 10, 2022 17:14:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:07.3 | 4,000 | 2:30.9 | 102 | 650 | 25 |
| 2:54.1 | 500 | 2:54.1 | 66 | 528 | 22 |
| 2:43.2 | 1,000 | 2:43.2 | 81 | 577 | 24 |
| 2:35.6 | 1,500 | 2:35.6 | 93 | 619 | 25 |
| 2:30.5 | 2,000 | 2:30.5 | 103 | 653 | 25 |
| 2:26.2 | 2,500 | 2:26.2 | 112 | 685 | 25 |
| 2:23.4 | 3,000 | 2:23.4 | 119 | 708 | 26 |
| 2:19.3 | 3,500 | 2:19.3 | 129 | 745 | 27 |
| 2:14.9 | 4,000 | 2:14.9 | 143 | 790 | 28 |
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Four-part 4000m session: 1st 1k meters @ sub 3:00+ mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:30 mins/500m. Increased stroke rate in last 3000m to 25-28. Felt great.