Jonathan Wong 4000m row
4,000
Meters
21:23.6
Time
2:40.4
Pace
212
Calories
| Average Watts | 85 |
|---|---|
| Calories Per Hour | 591 |
| Stroke Rate | 23 |
| Stroke Count | 492 |
| Drag Factor | 95 |
March 31, 2023 09:16:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 21:23.6 | 4,000 | 2:40.4 | 85 | 591 | 23 |
| 3:42.5 | 500 | 3:42.5 | 32 | 409 | 19 |
| 2:43.4 | 1,000 | 2:43.4 | 80 | 576 | 23 |
| 2:37.8 | 1,500 | 2:37.8 | 89 | 606 | 23 |
| 2:34.5 | 2,000 | 2:34.5 | 95 | 626 | 24 |
| 2:30.8 | 2,500 | 2:30.8 | 102 | 651 | 24 |
| 2:27.8 | 3,000 | 2:27.8 | 108 | 673 | 24 |
| 2:26.0 | 3,500 | 2:26.0 | 112 | 687 | 24 |
| 2:20.7 | 4,000 | 2:20.7 | 126 | 732 | 26 |
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Ann Arbor, MI -Needed to make an adjustment to the Erg early in my session so splits and timings are off. Still - 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.