Jonathan Wong 4000m row
4,000
Meters
19:52.3
Time
2:29.0
Pace
215
Calories
131
Heart Rate
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 663 |
| Stroke Rate | 17 |
| Stroke Count | 358 |
| Drag Factor | 129 |
February 14, 2024 09:27:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:52.3 | 4,000 | 2:29.0 | 106 | 663 | 17 | 131 |
| 2:34.9 | 500 | 2:34.9 | 94 | 624 | 16 | 115 |
| 2:34.1 | 1,000 | 2:34.1 | 96 | 629 | 16 | 120 |
| 2:31.2 | 1,500 | 2:31.2 | 101 | 648 | 17 | 126 |
| 2:29.6 | 2,000 | 2:29.6 | 105 | 659 | 18 | 128 |
| 2:28.7 | 2,500 | 2:28.7 | 106 | 666 | 19 | 127 |
| 2:27.7 | 3,000 | 2:27.7 | 109 | 673 | 19 | 140 |
| 2:26.4 | 3,500 | 2:26.4 | 112 | 683 | 19 | 143 |
| 2:19.6 | 4,000 | 2:19.6 | 129 | 742 | 20 | 154 |
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Workout Graph
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4000m session: Pushed it at 100m remaining to try for sub-20:00 mins. Did it!! Focused on drive length =/> 1.20 m/stroke. 1st 2k meters @ sub 2:40 mins/500m, 2nd 2k meters sub 2:20 - 30. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Felt great.