Jonathan Wong 4000m row
4,000m
Meters
19:33.5
Time
2:26.6
Pace
221
Calories
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 681 |
| Stroke Rate | 24 |
| Stroke Count | 475 |
| Drag Factor | 131 |
November 17, 2022 15:31:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:33.5 | 4,000m | 2:26.6 | 111 | 681 | 24 |
| 2:52.3 | 500m | 2:52.3 | 68 | 535 | 21 |
| 2:37.8 | 1,000m | 2:37.8 | 89 | 606 | 22 |
| 2:28.1 | 1,500m | 2:28.1 | 108 | 670 | 24 |
| 2:22.1 | 2,000m | 2:22.1 | 122 | 719 | 25 |
| 2:20.1 | 2,500m | 2:20.1 | 127 | 738 | 25 |
| 2:18.0 | 3,000m | 2:18.0 | 133 | 758 | 26 |
| 2:17.8 | 3,500m | 2:17.8 | 134 | 760 | 26 |
| 2:17.2 | 4,000m | 2:17.2 | 136 | 766 | 26 |
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Four-part 4000m session: 1st 1k meters @ sub 3:00-2:50 mins/500m, 2nd 1k sub 2:40-2:30 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.