Jonathan Wong 4000m row
4,000m
Meters
19:58.6
Time
2:29.8
Pace
218
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 658 |
| Stroke Rate | 21 |
| Stroke Count | 439 |
| Drag Factor | 128 |
May 26, 2023 15:32:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:58.6 | 4,000m | 2:29.8 | 104 | 658 | 21 |
| 2:49.9 | 500m | 2:49.9 | 71 | 545 | 19 |
| 2:43.1 | 1,000m | 2:43.1 | 81 | 577 | 20 |
| 2:36.9 | 1,500m | 2:36.9 | 91 | 611 | 21 |
| 2:29.7 | 2,000m | 2:29.7 | 104 | 659 | 22 |
| 2:24.4 | 2,500m | 2:24.4 | 116 | 700 | 23 |
| 2:22.2 | 3,000m | 2:22.2 | 122 | 718 | 23 |
| 2:17.3 | 3,500m | 2:17.3 | 135 | 765 | 24 |
| 2:15.1 | 4,000m | 2:15.1 | 142 | 788 | 25 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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.