Jonathan Wong 4000m row
4,000m
Meters
20:18.2
Time
2:32.2
Pace
215
Calories
| Average Watts | 99 |
|---|---|
| Calories Per Hour | 641 |
| Stroke Rate | 22 |
| Stroke Count | 459 |
| Drag Factor | 134 |
December 14, 2022 07:09:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:18.2 | 4,000m | 2:32.2 | 99 | 641 | 22 |
| 2:55.0 | 500m | 2:55.0 | 65 | 524 | 20 |
| 2:45.2 | 1,000m | 2:45.2 | 78 | 567 | 21 |
| 2:36.4 | 1,500m | 2:36.4 | 91 | 614 | 22 |
| 2:31.2 | 2,000m | 2:31.2 | 101 | 648 | 23 |
| 2:26.2 | 2,500m | 2:26.2 | 112 | 685 | 23 |
| 2:25.5 | 3,000m | 2:25.5 | 114 | 691 | 24 |
| 2:21.2 | 3,500m | 2:21.2 | 124 | 727 | 24 |
| 2:17.6 | 4,000m | 2:17.6 | 134 | 762 | 26 |
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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.