Jonathan Wong 4000m row
4,000
Meters
19:33.8
Time
2:26.7
Pace
219
Calories
130
Heart Rate
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 681 |
| Stroke Rate | 17 |
| Stroke Count | 348 |
| Drag Factor | 127 |
September 18, 2024 09:09:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:33.8 | 4,000 | 2:26.7 | 111 | 681 | 17 | 130 |
| 2:31.1 | 500 | 2:31.1 | 101 | 649 | 16 | 115 |
| 2:33.6 | 1,000 | 2:33.6 | 97 | 632 | 16 | 115 |
| 2:30.7 | 1,500 | 2:30.7 | 102 | 651 | 17 | 121 |
| 2:29.3 | 2,000 | 2:29.3 | 105 | 661 | 17 | 126 |
| 2:26.1 | 2,500 | 2:26.1 | 112 | 686 | 18 | 133 |
| 2:24.8 | 3,000 | 2:24.8 | 115 | 696 | 18 | 138 |
| 2:22.4 | 3,500 | 2:22.4 | 121 | 717 | 19 | 145 |
| 2:15.7 | 4,000 | 2:15.7 | 140 | 782 | 22 | 154 |
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Workout Graph
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4000m session: Targeted sub-19:30 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.