Jonathan Wong 4000m row
4,000m
Meters
20:23.5
Time
2:32.9
Pace
213
Calories
| Average Watts | 98 |
|---|---|
| Calories Per Hour | 636 |
| Stroke Rate | 23 |
| Stroke Count | 481 |
| Drag Factor | 94 |
June 03, 2023 09:12:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:23.5 | 4,000m | 2:32.9 | 98 | 636 | 23 |
| 2:51.4 | 500m | 2:51.4 | 70 | 539 | 25 |
| 2:46.1 | 1,000m | 2:46.1 | 76 | 562 | 22 |
| 2:37.7 | 1,500m | 2:37.7 | 89 | 607 | 23 |
| 2:32.9 | 2,000m | 2:32.9 | 98 | 636 | 23 |
| 2:25.0 | 2,500m | 2:25.0 | 115 | 695 | 24 |
| 2:25.7 | 3,000m | 2:25.7 | 113 | 689 | 23 |
| 2:21.5 | 3,500m | 2:21.5 | 124 | 725 | 25 |
| 2:23.2 | 4,000m | 2:23.2 | 119 | 710 | 24 |
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Ann Arbor County Gym - 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.