Jonathan Wong 4000m row
4,000m
Meters
19:35.1
Time
2:26.8
Pace
220
Calories
| Average Watts | 110 |
|---|---|
| Calories Per Hour | 680 |
| Stroke Rate | 22 |
| Stroke Count | 450 |
| Drag Factor | 129 |
March 22, 2023 07:32:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:35.1 | 4,000m | 2:26.8 | 110 | 680 | 22 |
| 2:44.2 | 500m | 2:44.2 | 79 | 572 | 20 |
| 2:37.3 | 1,000m | 2:37.3 | 90 | 609 | 22 |
| 2:31.9 | 1,500m | 2:31.9 | 100 | 643 | 22 |
| 2:26.3 | 2,000m | 2:26.3 | 112 | 684 | 23 |
| 2:23.0 | 2,500m | 2:23.0 | 120 | 711 | 23 |
| 2:19.3 | 3,000m | 2:19.3 | 129 | 745 | 25 |
| 2:17.4 | 3,500m | 2:17.4 | 135 | 764 | 24 |
| 2:15.6 | 4,000m | 2:15.6 | 140 | 783 | 25 |
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Four-part 4000m session: 1st 1k meters @ sub 2:45 mins/500m, 2nd 1k sub 2:35 mins/500m, 3rd 1k sub 2:25 last 1k sub 2:20 mins/500m. Increased stroke rate in last 1k meters to 24-27. Felt great.