Jonathan Wong 4000m row
4,000m
Meters
20:17.8
Time
2:32.2
Pace
215
Calories
| Average Watts | 99 |
|---|---|
| Calories Per Hour | 641 |
| Stroke Rate | 22 |
| Stroke Count | 461 |
| Drag Factor | 133 |
November 20, 2022 04:44:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:17.8 | 4,000m | 2:32.2 | 99 | 641 | 22 |
| 3:01.4 | 500m | 3:01.4 | 59 | 501 | 20 |
| 2:42.7 | 1,000m | 2:42.7 | 81 | 579 | 21 |
| 2:33.4 | 1,500m | 2:33.4 | 97 | 633 | 23 |
| 2:29.0 | 2,000m | 2:29.0 | 106 | 664 | 23 |
| 2:26.2 | 2,500m | 2:26.2 | 112 | 685 | 23 |
| 2:23.4 | 3,000m | 2:23.4 | 119 | 708 | 24 |
| 2:21.9 | 3,500m | 2:21.9 | 122 | 721 | 24 |
| 2:19.9 | 4,000m | 2:19.9 | 128 | 739 | 24 |
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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.