Jonathan Wong 4000m row
4,000m
Meters
19:47.5
Time
2:28.4
Pace
219
Calories
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 668 |
| Stroke Rate | 22 |
| Stroke Count | 438 |
| Drag Factor | 121 |
June 28, 2023 14:34:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:47.5 | 4,000m | 2:28.4 | 107 | 668 | 22 |
| 2:45.5 | 500m | 2:45.5 | 77 | 565 | 20 |
| 2:41.0 | 1,000m | 2:41.0 | 84 | 588 | 21 |
| 2:33.8 | 1,500m | 2:33.8 | 96 | 631 | 21 |
| 2:29.5 | 2,000m | 2:29.5 | 105 | 660 | 22 |
| 2:24.1 | 2,500m | 2:24.1 | 117 | 702 | 23 |
| 2:22.5 | 3,000m | 2:22.5 | 121 | 716 | 23 |
| 2:16.7 | 3,500m | 2:16.7 | 137 | 771 | 24 |
| 2:14.4 | 4,000m | 2:14.4 | 144 | 796 | 25 |
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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.