Jonathan Wong 4000m row
4,000m
Meters
19:10.1
Time
2:23.7
Pace
222
Calories
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 705 |
| Stroke Rate | 24 |
| Stroke Count | 466 |
| Drag Factor | 132 |
December 18, 2022 09:34:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:10.1 | 4,000m | 2:23.7 | 118 | 705 | 24 |
| 2:41.3 | 500m | 2:41.3 | 83 | 587 | 22 |
| 2:29.4 | 1,000m | 2:29.4 | 105 | 661 | 23 |
| 2:21.1 | 1,500m | 2:21.1 | 125 | 728 | 25 |
| 2:19.7 | 2,000m | 2:19.7 | 128 | 741 | 25 |
| 2:21.4 | 2,500m | 2:21.4 | 124 | 726 | 25 |
| 2:20.8 | 3,000m | 2:20.8 | 125 | 731 | 25 |
| 2:19.6 | 3,500m | 2:19.6 | 129 | 742 | 25 |
| 2:16.7 | 4,000m | 2:16.7 | 137 | 771 | 26 |
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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.