Jonathan Wong 4000m row
4,000
Meters
21:00.7
Time
2:37.5
Pace
213
Calories
| Average Watts | 89 |
|---|---|
| Calories Per Hour | 608 |
| Stroke Rate | 23 |
| Stroke Count | 489 |
| Drag Factor | 128 |
October 31, 2022 05:06:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 21:00.7 | 4,000 | 2:37.5 | 89 | 608 | 213 | 23 |
| 3:14.7 | 500 | 3:14.7 | 47 | 462 | 25 | 19 |
| 2:59.6 | 1,000 | 2:59.6 | 60 | 501 | 25 | 21 |
| 2:40.9 | 1,500 | 2:40.9 | 84 | 581 | 26 | 23 |
| 2:33.4 | 2,000 | 2:33.4 | 97 | 610 | 26 | 24 |
| 2:26.7 | 2,500 | 2:26.7 | 111 | 662 | 27 | 25 |
| 2:24.4 | 3,000 | 2:24.4 | 116 | 698 | 28 | 25 |
| 2:20.6 | 3,500 | 2:20.6 | 126 | 716 | 28 | 26 |
| 2:20.3 | 4,000 | 2:20.3 | 127 | 718 | 28 | 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 great.