Jonathan Wong 4000m row
4,000m
Meters
20:11.1
Time
2:31.3
Pace
215
Calories
| Average Watts | 101 |
|---|---|
| Calories Per Hour | 647 |
| Stroke Rate | 21 |
| Stroke Count | 432 |
April 15, 2023 08:40:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:11.1 | 4,000m | 2:31.3 | 101 | 647 | 21 |
| 2:50.9 | 500m | 2:50.9 | 70 | 541 | 19 |
| 2:42.6 | 1,000m | 2:42.6 | 81 | 580 | 20 |
| 2:36.1 | 1,500m | 2:36.1 | 92 | 616 | 21 |
| 2:31.0 | 2,000m | 2:31.0 | 102 | 649 | 21 |
| 2:26.5 | 2,500m | 2:26.5 | 111 | 683 | 22 |
| 2:23.2 | 3,000m | 2:23.2 | 119 | 710 | 23 |
| 2:21.2 | 3,500m | 2:21.2 | 124 | 727 | 23 |
| 2:19.6 | 4,000m | 2:19.6 | 129 | 742 | 24 |
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Focused on drive length and keeping it 1.0+ m. 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 1k meters to 24-27. Felt great.