Jonathan Wong 4000m row
4,000
Meters
19:13.7
Time
2:24.2
Pace
221
Calories
140
Heart Rate
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 701 |
| Stroke Rate | 18 |
| Stroke Count | 361 |
| Drag Factor | 123 |
July 22, 2024 18:15:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:13.7 | 4,000 | 2:24.2 | 117 | 701 | 18 | 140 |
| 2:29.6 | 500 | 2:29.6 | 105 | 659 | 17 | 120 |
| 2:28.7 | 1,000 | 2:28.7 | 106 | 666 | 17 | 128 |
| 2:27.5 | 1,500 | 2:27.5 | 109 | 675 | 18 | 133 |
| 2:25.3 | 2,000 | 2:25.3 | 114 | 692 | 19 | 140 |
| 2:24.3 | 2,500 | 2:24.3 | 116 | 700 | 19 | 142 |
| 2:22.2 | 3,000 | 2:22.2 | 122 | 718 | 20 | 149 |
| 2:21.0 | 3,500 | 2:21.0 | 125 | 729 | 20 | 154 |
| 2:15.2 | 4,000 | 2:15.2 | 142 | 787 | 22 | 160 |
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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.