Jonathan Wong 4000m row
4,000m
Meters
20:06.1
Time
2:30.7
Pace
215
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 651 |
| Stroke Rate | 22 |
| Stroke Count | 443 |
| Drag Factor | 128 |
May 23, 2023 13:39:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:06.1 | 4,000m | 2:30.7 | 102 | 651 | 22 |
| 2:42.7 | 500m | 2:42.7 | 81 | 579 | 20 |
| 2:40.7 | 1,000m | 2:40.7 | 84 | 590 | 21 |
| 2:38.8 | 1,500m | 2:38.8 | 87 | 600 | 22 |
| 2:34.6 | 2,000m | 2:34.6 | 95 | 625 | 21 |
| 2:27.7 | 2,500m | 2:27.7 | 109 | 673 | 22 |
| 2:26.1 | 3,000m | 2:26.1 | 112 | 686 | 23 |
| 2:19.0 | 3,500m | 2:19.0 | 130 | 748 | 23 |
| 2:16.4 | 4,000m | 2:16.4 | 138 | 774 | 25 |
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Four-part 4000m session: Focused on drive length > 1.05 m/stroke. 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. Last 1k increase sm 24+. Felt great.