Jonathan Wong 4000m row
4,000
Meters
20:04.7
Time
2:30.5
Pace
217
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 652 |
| Stroke Rate | 21 |
| Stroke Count | 432 |
| Drag Factor | 131 |
April 17, 2023 09:09:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:04.7 | 4,000 | 2:30.5 | 102 | 652 | 21 |
| 2:44.3 | 500 | 2:44.3 | 79 | 571 | 19 |
| 2:40.8 | 1,000 | 2:40.8 | 84 | 589 | 20 |
| 2:36.9 | 1,500 | 2:36.9 | 91 | 611 | 21 |
| 2:33.0 | 2,000 | 2:33.0 | 98 | 636 | 22 |
| 2:26.2 | 2,500 | 2:26.2 | 112 | 685 | 22 |
| 2:24.6 | 3,000 | 2:24.6 | 116 | 698 | 22 |
| 2:21.8 | 3,500 | 2:21.8 | 123 | 722 | 23 |
| 2:17.1 | 4,000 | 2:17.1 | 136 | 767 | 24 |
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Workout Graph
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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.