Jonathan Wong 4000m row
4,000m
Meters
20:10.5
Time
2:31.3
Pace
214
Calories
| Average Watts | 101 |
|---|---|
| Calories Per Hour | 647 |
| Stroke Rate | 19 |
| Stroke Count | 401 |
| Drag Factor | 126 |
July 17, 2023 08:52:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:10.5 | 4,000m | 2:31.3 | 101 | 647 | 19 |
| 2:42.4 | 500m | 2:42.4 | 82 | 581 | 18 |
| 2:39.1 | 1,000m | 2:39.1 | 87 | 599 | 19 |
| 2:35.0 | 1,500m | 2:35.0 | 94 | 623 | 20 |
| 2:31.6 | 2,000m | 2:31.6 | 100 | 645 | 20 |
| 2:29.3 | 2,500m | 2:29.3 | 105 | 661 | 20 |
| 2:27.6 | 3,000m | 2:27.6 | 109 | 674 | 20 |
| 2:25.5 | 3,500m | 2:25.5 | 114 | 691 | 20 |
| 2:20.0 | 4,000m | 2:20.0 | 128 | 738 | 21 |
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Workout Graph
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4000m session: Focused on drive length > 1.15 m/stroke. 1st 2k meters @ sub 2:50 mins/500m, 2nd 2k meters sub 2:30-40. Felt great.