Jonathan Wong 4000m row
4,000
Meters
20:21.6
Time
2:32.7
Pace
215
Calories
| Average Watts | 98 |
|---|---|
| Calories Per Hour | 638 |
| Stroke Rate | 23 |
| Stroke Count | 476 |
| Drag Factor | 129 |
November 06, 2022 08:53:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:21.6 | 4,000 | 2:32.7 | 98 | 638 | 23 |
| 3:07.5 | 500 | 3:07.5 | 53 | 482 | 19 |
| 2:46.9 | 1,000 | 2:46.9 | 75 | 559 | 21 |
| 2:35.3 | 1,500 | 2:35.3 | 93 | 621 | 23 |
| 2:30.8 | 2,000 | 2:30.8 | 102 | 651 | 23 |
| 2:25.3 | 2,500 | 2:25.3 | 114 | 692 | 24 |
| 2:21.0 | 3,000 | 2:21.0 | 125 | 729 | 25 |
| 2:19.2 | 3,500 | 2:19.2 | 130 | 746 | 26 |
| 2:15.7 | 4,000 | 2:15.7 | 140 | 782 | 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 good great.