Jonathan Wong 4000m row
4,000m
Meters
20:56.3
Time
2:37.0
Pace
213
Calories
| Average Watts | 90 |
|---|---|
| Calories Per Hour | 611 |
| Stroke Rate | 22 |
| Stroke Count | 466 |
| Drag Factor | 133 |
November 27, 2022 05:01:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:56.3 | 4,000m | 2:37.0 | 90 | 611 | 22 |
| 3:37.5 | 500m | 3:37.5 | 34 | 417 | 16 |
| 2:45.6 | 1,000m | 2:45.6 | 77 | 565 | 21 |
| 2:33.6 | 1,500m | 2:33.6 | 97 | 632 | 23 |
| 2:27.4 | 2,000m | 2:27.4 | 109 | 676 | 24 |
| 2:26.1 | 2,500m | 2:26.1 | 112 | 686 | 24 |
| 2:25.0 | 3,000m | 2:25.0 | 115 | 695 | 24 |
| 2:21.7 | 3,500m | 2:21.7 | 123 | 723 | 25 |
| 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. Getting over a cold, but felt great.