Jonathan Wong 4000m row
4,000m
Meters
21:10.3
Time
2:38.7
Pace
215
Calories
| Average Watts | 87 |
|---|---|
| Calories Per Hour | 600 |
| Stroke Rate | 22 |
| Stroke Count | 478 |
| Drag Factor | 127 |
November 14, 2022 14:44:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:10.3 | 4,000m | 2:38.7 | 87 | 600 | 22 |
| 3:21.0 | 500m | 3:21.0 | 43 | 448 | 18 |
| 2:59.7 | 1,000m | 2:59.7 | 60 | 507 | 20 |
| 2:44.4 | 1,500m | 2:44.4 | 79 | 571 | 22 |
| 2:33.3 | 2,000m | 2:33.3 | 97 | 634 | 23 |
| 2:26.3 | 2,500m | 2:26.3 | 112 | 684 | 24 |
| 2:24.2 | 3,000m | 2:24.2 | 117 | 701 | 25 |
| 2:23.1 | 3,500m | 2:23.1 | 119 | 711 | 25 |
| 2:18.3 | 4,000m | 2:18.3 | 132 | 755 | 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 good great.