Jonathan Wong 4000m row
4,000m
Meters
19:53.6
Time
2:29.2
Pace
217
Calories
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 662 |
| Stroke Rate | 21 |
| Stroke Count | 426 |
| Drag Factor | 128 |
June 10, 2023 09:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:53.6 | 4,000m | 2:29.2 | 105 | 662 | 21 |
| 2:42.4 | 500m | 2:42.4 | 82 | 581 | 19 |
| 2:37.0 | 1,000m | 2:37.0 | 90 | 611 | 20 |
| 2:31.5 | 1,500m | 2:31.5 | 101 | 646 | 21 |
| 2:29.2 | 2,000m | 2:29.2 | 105 | 662 | 21 |
| 2:28.2 | 2,500m | 2:28.2 | 108 | 670 | 22 |
| 2:25.9 | 3,000m | 2:25.9 | 113 | 687 | 22 |
| 2:23.4 | 3,500m | 2:23.4 | 119 | 708 | 23 |
| 2:16.0 | 4,000m | 2:16.0 | 139 | 778 | 24 |
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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.