Jonathan Wong 4000m row
4,000m
Meters
19:55.6
Time
2:29.4
Pace
217
Calories
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 660 |
| Stroke Rate | 22 |
| Stroke Count | 443 |
| Drag Factor | 128 |
June 05, 2023 09:01:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:55.6 | 4,000m | 2:29.4 | 105 | 660 | 22 |
| 2:45.7 | 500m | 2:45.7 | 77 | 564 | 20 |
| 2:42.6 | 1,000m | 2:42.6 | 81 | 580 | 21 |
| 2:35.9 | 1,500m | 2:35.9 | 92 | 617 | 22 |
| 2:32.5 | 2,000m | 2:32.5 | 99 | 639 | 22 |
| 2:26.1 | 2,500m | 2:26.1 | 112 | 686 | 23 |
| 2:22.0 | 3,000m | 2:22.0 | 122 | 720 | 23 |
| 2:16.4 | 3,500m | 2:16.4 | 138 | 774 | 25 |
| 2:14.4 | 4,000m | 2:14.4 | 144 | 796 | 25 |
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Workout Graph
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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.