Jonathan Wong 4000m row
4,000
Meters
21:15.2
Time
2:39.4
Pace
210
Calories
| Average Watts | 86 |
|---|---|
| Calories Per Hour | 597 |
| Stroke Rate | 22 |
| Stroke Count | 469 |
| Drag Factor | 132 |
November 22, 2022 04:45:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:15.2 | 4,000 | 2:39.4 | 86 | 597 | 22 |
| 3:08.9 | 500 | 3:08.9 | 52 | 478 | 20 |
| 2:51.7 | 1,000 | 2:51.7 | 69 | 537 | 21 |
| 2:40.5 | 1,500 | 2:40.5 | 85 | 591 | 22 |
| 2:37.4 | 2,000 | 2:37.4 | 90 | 608 | 22 |
| 2:32.8 | 2,500 | 2:32.8 | 98 | 637 | 23 |
| 2:30.7 | 3,000 | 2:30.7 | 102 | 651 | 23 |
| 2:28.2 | 3,500 | 2:28.2 | 108 | 670 | 23 |
| 2:25.0 | 4,000 | 2:25.0 | 115 | 695 | 24 |
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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.