Jonathan Wong 4000m row
4,000m
Meters
20:04.8
Time
2:30.6
Pace
215
Calories
Average Watts | 102 |
---|---|
Calories Per Hour | 652 |
Stroke Rate | 22 |
Stroke Count | 440 |
Drag Factor | 131 |
April 10, 2023 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 |
---|---|---|---|---|---|
20:04.8 | 4,000m | 2:30.6 | 102 | 652 | 22 |
2:45.9 | 500m | 2:45.9 | 77 | 563 | 20 |
2:39.0 | 1,000m | 2:39.0 | 87 | 599 | 21 |
2:35.4 | 1,500m | 2:35.4 | 93 | 620 | 21 |
2:29.5 | 2,000m | 2:29.5 | 105 | 660 | 22 |
2:28.4 | 2,500m | 2:28.4 | 107 | 668 | 22 |
2:26.2 | 3,000m | 2:26.2 | 112 | 685 | 23 |
2:22.6 | 3,500m | 2:22.6 | 121 | 715 | 24 |
2:17.9 | 4,000m | 2:17.9 | 133 | 759 | 24 |
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Focused on drive length and keeping it 1.0+ m. Four-part 4000m session: 1st 1k meters @ sub 2:40 mins/500m, 2nd 1k sub 2:30 mins/500m, 3rd 1k sub 2:20 last 1k sub 2:20 mins/500m. Increased stroke rate in last 1k meters to 24-27. Felt great.