Jonathan Wong 4000m row
4,000
Meters
19:40.9
Time
2:27.6
Pace
219
Calories
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 674 |
| Stroke Rate | 22 |
| Stroke Count | 432 |
June 07, 2023 17:16:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 19:40.9 | 4,000 | 2:27.6 | 109 | 674 | 22 |
| 2:44.2 | 500 | 2:44.2 | 79 | 572 | 20 |
| 2:41.5 | 1,000 | 2:41.5 | 83 | 585 | 20 |
| 2:34.6 | 1,500 | 2:34.6 | 95 | 625 | 21 |
| 2:27.2 | 2,000 | 2:27.2 | 110 | 677 | 22 |
| 2:21.4 | 2,500 | 2:21.4 | 124 | 726 | 23 |
| 2:19.4 | 3,000 | 2:19.4 | 129 | 744 | 24 |
| 2:17.0 | 3,500 | 2:17.0 | 136 | 768 | 24 |
| 2:15.7 | 4,000 | 2:15.7 | 140 | 782 | 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.