Jonathan Wong 4000m row
4,000
Meters
19:31.7
Time
2:26.4
Pace
219
Calories
129
Heart Rate
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 683 |
| Stroke Rate | 18 |
| Stroke Count | 361 |
| Drag Factor | 130 |
March 13, 2024 09:13:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:31.7 | 4,000 | 2:26.4 | 111 | 683 | 18 | 129 |
| 2:32.2 | 500 | 2:32.2 | 99 | 641 | 17 | 109 |
| 2:30.9 | 1,000 | 2:30.9 | 102 | 650 | 17 | 114 |
| 2:30.5 | 1,500 | 2:30.5 | 103 | 653 | 18 | 120 |
| 2:27.8 | 2,000 | 2:27.8 | 108 | 673 | 18 | 127 |
| 2:26.1 | 2,500 | 2:26.1 | 112 | 686 | 19 | 133 |
| 2:25.1 | 3,000 | 2:25.1 | 115 | 694 | 19 | 136 |
| 2:24.0 | 3,500 | 2:24.0 | 117 | 703 | 19 | 141 |
| 2:15.2 | 4,000 | 2:15.2 | 142 | 787 | 21 | 154 |
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Workout Graph
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4000m session: Pushed to try for sub-19:30 mins. by pressing for sub 2:30 mins per 500k. Just missed it!! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:30 pace per 500m. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Felt great.