Jonathan Wong 4000m row
4,000m
Meters
19:56.9
Time
2:29.6
Pace
217
Calories
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 659 |
| Stroke Rate | 21 |
| Stroke Count | 433 |
| Drag Factor | 122 |
June 25, 2023 16:36:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:56.9 | 4,000m | 2:29.6 | 105 | 659 | 21 |
| 2:47.3 | 500m | 2:47.3 | 75 | 557 | 19 |
| 2:40.5 | 1,000m | 2:40.5 | 85 | 591 | 20 |
| 2:35.5 | 1,500m | 2:35.5 | 93 | 620 | 21 |
| 2:31.0 | 2,000m | 2:31.0 | 102 | 649 | 21 |
| 2:26.5 | 2,500m | 2:26.5 | 111 | 683 | 22 |
| 2:23.5 | 3,000m | 2:23.5 | 118 | 707 | 23 |
| 2:18.0 | 3,500m | 2:18.0 | 133 | 758 | 23 |
| 2:14.6 | 4,000m | 2:14.6 | 144 | 793 | 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.