Jonathan Wong 4000m row
4,000
Meters
20:03.1
Time
2:30.3
Pace
216
Calories
| Average Watts | 103 |
|---|---|
| Calories Per Hour | 654 |
| Stroke Rate | 21 |
| Stroke Count | 435 |
May 25, 2023 09:04:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:03.1 | 4,000 | 2:30.3 | 103 | 654 | 21 |
| 2:47.2 | 500 | 2:47.2 | 75 | 557 | 20 |
| 2:43.5 | 1,000 | 2:43.5 | 80 | 575 | 20 |
| 2:35.4 | 1,500 | 2:35.4 | 93 | 620 | 21 |
| 2:30.1 | 2,000 | 2:30.1 | 103 | 656 | 22 |
| 2:27.0 | 2,500 | 2:27.0 | 110 | 679 | 22 |
| 2:24.7 | 3,000 | 2:24.7 | 116 | 697 | 22 |
| 2:19.0 | 3,500 | 2:19.0 | 130 | 748 | 23 |
| 2:16.3 | 4,000 | 2:16.3 | 138 | 775 | 24 |
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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.