Jonathan Wong 4000m row
4,000
Meters
21:14.2
Time
2:39.2
Pace
212
Calories
| Average Watts | 87 |
|---|---|
| Calories Per Hour | 598 |
| Stroke Rate | 23 |
| Stroke Count | 495 |
| Drag Factor | 127 |
October 20, 2022 06:58:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:14.2 | 4,000 | 2:39.2 | 87 | 598 | 23 |
| 3:14.0 | 500 | 3:14.0 | 48 | 464 | 19 |
| 2:58.7 | 1,000 | 2:58.7 | 61 | 511 | 21 |
| 2:41.6 | 1,500 | 2:41.6 | 83 | 585 | 23 |
| 2:36.0 | 2,000 | 2:36.0 | 92 | 617 | 24 |
| 2:32.3 | 2,500 | 2:32.3 | 99 | 640 | 25 |
| 2:28.6 | 3,000 | 2:28.6 | 107 | 667 | 25 |
| 2:25.8 | 3,500 | 2:25.8 | 113 | 688 | 25 |
| 2:17.2 | 4,000 | 2:17.2 | 136 | 766 | 26 |
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Four-part 4000m session: 1st 1k meters @ sub 3:00 mins/500m, 2nd 1k sub 2:50-40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 3000m to 25-28. Felt great.