Jonathan Wong 4000m row
4,000
Meters
18:57.3
Time
2:22.1
Pace
224
Calories
132
Heart Rate
| Average Watts | 122 |
|---|---|
| Calories Per Hour | 719 |
| Stroke Rate | 18 |
| Stroke Count | 347 |
| Drag Factor | 127 |
May 24, 2024 11:37:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 18:57.3 | 4,000 | 2:22.1 | 122 | 719 | 18 | 132 |
| 2:29.3 | 500 | 2:29.3 | 105 | 661 | 16 | 110 |
| 2:28.2 | 1,000 | 2:28.2 | 108 | 670 | 17 | 117 |
| 2:25.8 | 1,500 | 2:25.8 | 113 | 688 | 17 | 124 |
| 2:23.5 | 2,000 | 2:23.5 | 118 | 707 | 18 | 130 |
| 2:21.2 | 2,500 | 2:21.2 | 124 | 727 | 19 | 135 |
| 2:19.8 | 3,000 | 2:19.8 | 128 | 740 | 19 | 142 |
| 2:17.5 | 3,500 | 2:17.5 | 135 | 763 | 19 | 147 |
| 2:12.1 | 4,000 | 2:12.1 | 152 | 822 | 22 | 155 |
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Workout Graph
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4000m session: Pushed super hard throughout to try for sub-19:00 mins. session by pressing for sub 2:30 mins per 500k. Way did it! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Felt great.