Jonathan Wong 4000m row
4,000m
Meters
19:59.0
Time
2:29.8
Pace
218
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 657 |
| Stroke Rate | 23 |
| Stroke Count | 466 |
| Drag Factor | 131 |
December 16, 2022 09:19:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:59.0 | 4,000m | 2:29.8 | 104 | 657 | 23 |
| 2:50.4 | 500m | 2:50.4 | 71 | 543 | 21 |
| 2:43.2 | 1,000m | 2:43.2 | 81 | 577 | 21 |
| 2:35.8 | 1,500m | 2:35.8 | 93 | 618 | 22 |
| 2:29.6 | 2,000m | 2:29.6 | 105 | 659 | 23 |
| 2:24.8 | 2,500m | 2:24.8 | 115 | 696 | 24 |
| 2:23.2 | 3,000m | 2:23.2 | 119 | 710 | 24 |
| 2:18.0 | 3,500m | 2:18.0 | 133 | 758 | 25 |
| 2:14.1 | 4,000m | 2:14.1 | 145 | 799 | 27 |
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Four-part 4000m session: 1st 1k meters @ sub 2:50 mins/500m, 2nd 1k sub 2:40 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.