Jonathan Wong 4000m row
4,000
Meters
20:55.6
Time
2:36.9
Pace
215
Calories
| Average Watts | 91 |
|---|---|
| Calories Per Hour | 611 |
| Stroke Rate | 22 |
| Stroke Count | 480 |
| Drag Factor | 129 |
November 10, 2022 15:14:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:55.6 | 4,000 | 2:36.9 | 91 | 611 | 22 |
| 3:11.8 | 500 | 3:11.8 | 50 | 470 | 19 |
| 2:58.9 | 1,000 | 2:58.9 | 61 | 510 | 21 |
| 2:43.2 | 1,500 | 2:43.2 | 81 | 577 | 22 |
| 2:33.0 | 2,000 | 2:33.0 | 98 | 636 | 24 |
| 2:25.9 | 2,500 | 2:25.9 | 113 | 687 | 24 |
| 2:24.8 | 3,000 | 2:24.8 | 115 | 696 | 24 |
| 2:20.7 | 3,500 | 2:20.7 | 126 | 732 | 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 good great.