Jonathan Wong 4000m row
4,000m
Meters
21:46.3
Time
2:43.2
Pace
208
Calories
| Average Watts | 80 |
|---|---|
| Calories Per Hour | 576 |
| Stroke Rate | 21 |
| Stroke Count | 464 |
| Drag Factor | 132 |
November 24, 2022 04:48:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:46.3 | 4,000m | 2:43.2 | 80 | 576 | 21 |
| 3:09.6 | 500m | 3:09.6 | 51 | 476 | 19 |
| 2:56.1 | 1,000m | 2:56.1 | 64 | 520 | 20 |
| 2:44.7 | 1,500m | 2:44.7 | 78 | 569 | 21 |
| 2:43.0 | 2,000m | 2:43.0 | 81 | 578 | 21 |
| 2:36.5 | 2,500m | 2:36.5 | 91 | 614 | 22 |
| 2:34.9 | 3,000m | 2:34.9 | 94 | 624 | 22 |
| 2:31.9 | 3,500m | 2:31.9 | 100 | 643 | 23 |
| 2:29.5 | 4,000m | 2:29.5 | 105 | 660 | 23 |
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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.