Jonathan Wong 4000m row
4,000m
Meters
19:58.6
Time
2:29.8
Pace
216
Calories
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 658 |
| Stroke Rate | 21 |
| Stroke Count | 430 |
| Drag Factor | 127 |
June 15, 2023 09:48:00
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 |
| 2:46.0 | 500m | 2:46.0 | 77 | 563 | 19 |
| 2:41.9 | 1,000m | 2:41.9 | 82 | 583 | 20 |
| 2:34.5 | 1,500m | 2:34.5 | 95 | 626 | 21 |
| 2:29.7 | 2,000m | 2:29.7 | 104 | 659 | 21 |
| 2:27.3 | 2,500m | 2:27.3 | 110 | 676 | 22 |
| 2:26.7 | 3,000m | 2:26.7 | 111 | 681 | 22 |
| 2:19.7 | 3,500m | 2:19.7 | 128 | 741 | 22 |
| 2:12.8 | 4,000m | 2:12.8 | 149 | 814 | 25 |
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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.