Jonathan Wong 4000m row
4,000
Meters
21:23.6
Time
2:40.4
Pace
213
Calories
| Average Watts | 85 |
|---|---|
| Calories Per Hour | 591 |
| Stroke Rate | 23 |
| Stroke Count | 501 |
| Drag Factor | 129 |
October 26, 2022 05:48:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:23.6 | 4,000 | 2:40.4 | 85 | 591 | 23 |
| 3:20.2 | 500 | 3:20.2 | 44 | 450 | 19 |
| 3:03.3 | 1,000 | 3:03.3 | 57 | 495 | 20 |
| 2:45.4 | 1,500 | 2:45.4 | 77 | 566 | 23 |
| 2:36.0 | 2,000 | 2:36.0 | 92 | 617 | 25 |
| 2:31.6 | 2,500 | 2:31.6 | 100 | 645 | 25 |
| 2:27.9 | 3,000 | 2:27.9 | 108 | 672 | 25 |
| 2:22.3 | 3,500 | 2:22.3 | 121 | 718 | 26 |
| 2:16.8 | 4,000 | 2:16.8 | 137 | 770 | 27 |
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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.