Jonathan Wong 4000m row
4,000
Meters
19:46.1
Time
2:28.2
Pace
216
Calories
130
Heart Rate
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 669 |
| Stroke Rate | 18 |
| Stroke Count | 366 |
| Drag Factor | 125 |
July 12, 2024 10:41:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:46.1 | 4,000 | 2:28.2 | 107 | 669 | 18 | 130 |
| 2:35.5 | 500 | 2:35.5 | 93 | 620 | 16 | 111 |
| 2:34.9 | 1,000 | 2:34.9 | 94 | 624 | 18 | 115 |
| 2:30.9 | 1,500 | 2:30.9 | 102 | 650 | 18 | 125 |
| 2:29.0 | 2,000 | 2:29.0 | 106 | 664 | 19 | 128 |
| 2:26.8 | 2,500 | 2:26.8 | 111 | 680 | 18 | 135 |
| 2:25.9 | 3,000 | 2:25.9 | 113 | 687 | 19 | 136 |
| 2:24.5 | 3,500 | 2:24.5 | 116 | 699 | 19 | 142 |
| 2:18.6 | 4,000 | 2:18.6 | 131 | 752 | 22 | 150 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
4000m session: Target sub-19:50 mins. Hit it! 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.