Jonathan Wong 4000m row
4,000m
Meters
19:58.8
Time
2:29.8
Pace
214
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 657 |
| Stroke Rate | 22 |
| Stroke Count | 461 |
| Drag Factor | 132 |
December 21, 2022 09:54:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:58.8 | 4,000m | 2:29.8 | 104 | 657 | 22 |
| 2:45.8 | 500m | 2:45.8 | 77 | 564 | 21 |
| 2:37.1 | 1,000m | 2:37.1 | 90 | 610 | 22 |
| 2:33.5 | 1,500m | 2:33.5 | 97 | 633 | 23 |
| 2:27.2 | 2,000m | 2:27.2 | 110 | 677 | 23 |
| 2:27.0 | 2,500m | 2:27.0 | 110 | 679 | 23 |
| 2:26.2 | 3,000m | 2:26.2 | 112 | 685 | 23 |
| 2:23.5 | 3,500m | 2:23.5 | 118 | 707 | 24 |
| 2:18.6 | 4,000m | 2:18.6 | 131 | 752 | 25 |
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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.