Jonathan Wong 4000m row
4,000
Meters
19:20.0
Time
2:25.0
Pace
220
Calories
135
Heart Rate
| Average Watts | 115 |
|---|---|
| Calories Per Hour | 695 |
| Stroke Rate | 17 |
| Stroke Count | 350 |
| Drag Factor | 126 |
June 28, 2024 08:40:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:20.0 | 4,000 | 2:25.0 | 115 | 695 | 17 | 135 |
| 2:29.4 | 500 | 2:29.4 | 105 | 661 | 16 | 117 |
| 2:29.8 | 1,000 | 2:29.8 | 104 | 658 | 16 | 123 |
| 2:27.9 | 1,500 | 2:27.9 | 108 | 672 | 17 | 128 |
| 2:25.4 | 2,000 | 2:25.4 | 114 | 691 | 18 | 135 |
| 2:24.6 | 2,500 | 2:24.6 | 116 | 698 | 18 | 139 |
| 2:25.1 | 3,000 | 2:25.1 | 115 | 694 | 18 | 141 |
| 2:21.5 | 3,500 | 2:21.5 | 124 | 725 | 19 | 148 |
| 2:16.3 | 4,000 | 2:16.3 | 138 | 775 | 21 | 154 |
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Workout Graph
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4000m session: Target sub-19:20 mins. Just missed! Focused session by pressing for sub 2:30 mins per 500k. Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Felt great.