Jonathan Wong 4000m row
4,000
Meters
19:16.8
Time
2:24.6
Pace
221
Calories
137
Heart Rate
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 698 |
| Stroke Rate | 18 |
| Stroke Count | 351 |
| Drag Factor | 127 |
July 17, 2024 08:47:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:16.8 | 4,000 | 2:24.6 | 116 | 698 | 18 | 137 |
| 2:31.2 | 500 | 2:31.2 | 101 | 648 | 16 | 113 |
| 2:30.9 | 1,000 | 2:30.9 | 102 | 650 | 17 | 123 |
| 2:27.8 | 1,500 | 2:27.8 | 108 | 673 | 17 | 128 |
| 2:25.5 | 2,000 | 2:25.5 | 114 | 691 | 18 | 135 |
| 2:24.0 | 2,500 | 2:24.0 | 117 | 703 | 18 | 141 |
| 2:22.5 | 3,000 | 2:22.5 | 121 | 716 | 19 | 146 |
| 2:19.7 | 3,500 | 2:19.7 | 128 | 741 | 19 | 152 |
| 2:15.1 | 4,000 | 2:15.1 | 142 | 788 | 22 | 158 |
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Workout Graph
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4000m session: Targeted sub-19:20 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.