Jonathan Wong 4000m row
4,000m
Meters
21:23.1
Time
2:40.3
Pace
211
Calories
| Average Watts | 85 |
|---|---|
| Calories Per Hour | 591 |
| Stroke Rate | 21 |
| Stroke Count | 467 |
| Drag Factor | 131 |
November 16, 2022 11:16:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:23.1 | 4,000m | 2:40.3 | 85 | 591 | 21 |
| 3:15.2 | 500m | 3:15.2 | 47 | 461 | 19 |
| 2:56.9 | 1,000m | 2:56.9 | 63 | 517 | 20 |
| 2:45.4 | 1,500m | 2:45.4 | 77 | 566 | 21 |
| 2:39.7 | 2,000m | 2:39.7 | 86 | 595 | 22 |
| 2:36.4 | 2,500m | 2:36.4 | 91 | 614 | 22 |
| 2:27.2 | 3,000m | 2:27.2 | 110 | 677 | 23 |
| 2:23.0 | 3,500m | 2:23.0 | 120 | 711 | 24 |
| 2:19.4 | 4,000m | 2:19.4 | 129 | 744 | 25 |
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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.