Jonathan Wong 4000m row
4,000
Meters
21:11.2
Time
2:38.9
Pace
215
Calories
| Average Watts | 87 |
|---|---|
| Calories Per Hour | 608 |
| Stroke Rate | 23 |
| Stroke Count | 506 |
| Drag Factor | 126 |
October 06, 2022 14:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 21:11.2 | 4,000 | 2:38.9 | 87 | 608 | 215 | 23 |
| 3:17.5 | 500 | 3:17.5 | 45 | 455 | 25 | 19 |
| 3:08.7 | 1,000 | 3:08.7 | 52 | 476 | 25 | 20 |
| 2:42.6 | 1,500 | 2:42.6 | 81 | 575 | 26 | 24 |
| 2:36.8 | 2,000 | 2:36.8 | 91 | 596 | 26 | 25 |
| 2:31.1 | 2,500 | 2:31.1 | 101 | 643 | 27 | 26 |
| 2:21.7 | 3,000 | 2:21.7 | 123 | 711 | 28 | 27 |
| 2:17.5 | 3,500 | 2:17.5 | 135 | 759 | 29 | 27 |
| 2:15.3 | 4,000 | 2:15.3 | 141 | 771 | 29 | 27 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd 1k sub 2:50 mins/500m, 3rd 1k sub 2:40, last 1k sub 2:30 mins/500m. Increased stroke rate in last 3000m to 25-28. Felt great.