Jonathan Wong 4000m row
4,000
Meters
20:07.9
Time
2:30.9
Pace
216
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 649 |
| Stroke Rate | 21 |
| Stroke Count | 433 |
| Drag Factor | 122 |
June 19, 2023 17:11:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 20:07.9 | 4,000 | 2:30.9 | 102 | 649 | 216 | 21 |
| 2:47.7 | 500 | 2:47.7 | 74 | 555 | 25 | 19 |
| 2:42.4 | 1,000 | 2:42.4 | 82 | 581 | 26 | 20 |
| 2:36.3 | 1,500 | 2:36.3 | 92 | 615 | 26 | 21 |
| 2:33.1 | 2,000 | 2:33.1 | 98 | 635 | 27 | 21 |
| 2:27.9 | 2,500 | 2:27.9 | 108 | 672 | 27 | 22 |
| 2:26.2 | 3,000 | 2:26.2 | 112 | 685 | 27 | 22 |
| 2:18.2 | 3,500 | 2:18.2 | 133 | 756 | 29 | 23 |
| 2:16.2 | 4,000 | 2:16.2 | 139 | 776 | 29 | 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.