Jonathan Wong 4000m row
4,000
Meters
20:20.1
Time
2:32.5
Pace
216
Calories
| Average Watts | 99 |
|---|---|
| Calories Per Hour | 639 |
| Stroke Rate | 22 |
| Stroke Count | 462 |
| Drag Factor | 130 |
November 12, 2022 10:14:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:20.1 | 4,000 | 2:32.5 | 99 | 639 | 22 |
| 3:03.1 | 500 | 3:03.1 | 57 | 496 | 19 |
| 2:53.1 | 1,000 | 2:53.1 | 67 | 532 | 20 |
| 2:35.6 | 1,500 | 2:35.6 | 93 | 619 | 22 |
| 2:30.4 | 2,000 | 2:30.4 | 103 | 654 | 23 |
| 2:25.6 | 2,500 | 2:25.6 | 113 | 690 | 23 |
| 2:22.4 | 3,000 | 2:22.4 | 121 | 717 | 24 |
| 2:16.3 | 3,500 | 2:16.3 | 138 | 775 | 26 |
| 2:13.7 | 4,000 | 2:13.7 | 146 | 804 | 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.