Jonathan Wong 4000m row
4,000
Meters
21:53.5
Time
2:44.1
Pace
210
Calories
| Average Watts | 79 |
|---|---|
| Calories Per Hour | 572 |
| Stroke Rate | 22 |
| Stroke Count | 498 |
| Drag Factor | 129 |
October 24, 2022 06:20:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 21:53.5 | 4,000 | 2:44.1 | 79 | 572 | 210 | 22 |
| 3:23.3 | 500 | 3:23.3 | 42 | 443 | 25 | 19 |
| 3:11.5 | 1,000 | 3:11.5 | 50 | 471 | 25 | 20 |
| 2:48.2 | 1,500 | 2:48.2 | 74 | 553 | 25 | 22 |
| 2:39.4 | 2,000 | 2:39.4 | 86 | 597 | 26 | 24 |
| 2:34.2 | 2,500 | 2:34.2 | 95 | 628 | 26 | 24 |
| 2:32.1 | 3,000 | 2:32.1 | 99 | 642 | 27 | 24 |
| 2:23.6 | 3,500 | 2:23.6 | 118 | 706 | 28 | 25 |
| 2:21.2 | 4,000 | 2:21.2 | 124 | 727 | 28 | 26 |
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Workout Graph
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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.