Jonathan Wong 4000m row
4,000m
Meters
19:39.3
Time
2:27.4
Pace
220
Calories
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 676 |
| Stroke Rate | 21 |
| Stroke Count | 428 |
| Drag Factor | 128 |
June 12, 2023 09:38:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:39.3 | 4,000m | 2:27.4 | 109 | 676 | 21 |
| 2:44.8 | 500m | 2:44.8 | 78 | 569 | 19 |
| 2:39.8 | 1,000m | 2:39.8 | 86 | 595 | 20 |
| 2:32.7 | 1,500m | 2:32.7 | 98 | 638 | 21 |
| 2:28.8 | 2,000m | 2:28.8 | 106 | 665 | 21 |
| 2:22.4 | 2,500m | 2:22.4 | 121 | 717 | 22 |
| 2:19.8 | 3,000m | 2:19.8 | 128 | 740 | 23 |
| 2:17.0 | 3,500m | 2:17.0 | 136 | 768 | 24 |
| 2:14.0 | 4,000m | 2:14.0 | 145 | 800 | 24 |
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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.