Jonathan Wong 4000m row
4,000m
Meters
20:18.8
Time
2:32.3
Pace
214
Calories
Average Watts | 99 |
---|---|
Calories Per Hour | 640 |
Stroke Rate | 20 |
Stroke Count | 414 |
Drag Factor | 125 |
July 20, 2023 15:24:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
Time | Meters | Pace | Watts | Cal/Hr | S/M |
---|---|---|---|---|---|
20:18.8 | 4,000m | 2:32.3 | 99 | 640 | 20 |
2:46.3 | 500m | 2:46.3 | 76 | 561 | 18 |
2:40.8 | 1,000m | 2:40.8 | 84 | 589 | 19 |
2:35.5 | 1,500m | 2:35.5 | 93 | 620 | 20 |
2:33.1 | 2,000m | 2:33.1 | 98 | 635 | 20 |
2:29.8 | 2,500m | 2:29.8 | 104 | 658 | 21 |
2:27.6 | 3,000m | 2:27.6 | 109 | 674 | 21 |
2:24.5 | 3,500m | 2:24.5 | 116 | 699 | 22 |
2:21.3 | 4,000m | 2:21.3 | 124 | 726 | 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.