Jonathan Wong 4000m row
4,000m
Meters
21:32.2
Time
2:41.5
Pace
212
Calories
Average Watts | 83 |
---|---|
Calories Per Hour | 585 |
Stroke Rate | 22 |
Stroke Count | 474 |
Drag Factor | 125 |
September 18, 2022 06:18:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
Time | Meters | Pace | Watts | Cal/Hr | S/M |
---|---|---|---|---|---|
21:32.2 | 4,000m | 2:41.5 | 83 | 585 | 22 |
3:15.5 | 500m | 3:15.5 | 47 | 461 | 19 |
3:07.1 | 1,000m | 3:07.1 | 53 | 483 | 19 |
2:44.6 | 1,500m | 2:44.6 | 78 | 570 | 22 |
2:42.8 | 2,000m | 2:42.8 | 81 | 579 | 22 |
2:34.5 | 2,500m | 2:34.5 | 95 | 626 | 23 |
2:31.5 | 3,000m | 2:31.5 | 101 | 646 | 24 |
2:20.0 | 3,500m | 2:20.0 | 128 | 738 | 24 |
2:16.2 | 4,000m | 2:16.2 | 139 | 776 | 26 |
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Four-part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd @ sub 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Increased stroke rate in last 2000m. Felt great.