Jonathan Wong 5000m row
5,000
Meters
24:17.5
Time
2:25.7
Pace
283
Calories
135
Heart Rate
| Average Watts | 113 |
|---|---|
| Calories Per Hour | 699 |
| Stroke Rate | 19 |
| Stroke Count | 465 |
| Drag Factor | 124 |
September 20, 2025 09:50:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Ranked
No
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 24:17.5 | 5,000 | 2:25.7 | 113 | 699 | 283 | 19 | 135 |
| 2:27.4 | 500 | 2:27.4 | 109 | 683 | 28 | 17 | 120 |
| 2:29.8 | 1,000 | 2:29.8 | 104 | 672 | 28 | 18 | 122 |
| 2:28.6 | 1,500 | 2:28.6 | 107 | 678 | 28 | 19 | 126 |
| 2:27.6 | 2,000 | 2:27.6 | 109 | 682 | 28 | 19 | 132 |
| 2:25.8 | 2,500 | 2:25.8 | 113 | 691 | 28 | 19 | 135 |
| 2:25.5 | 3,000 | 2:25.5 | 114 | 692 | 28 | 19 | 137 |
| 2:26.7 | 3,500 | 2:26.7 | 111 | 687 | 28 | 19 | 140 |
| 2:25.7 | 4,000 | 2:25.7 | 113 | 716 | 29 | 20 | 142 |
| 2:22.2 | 4,500 | 2:22.2 | 122 | 708 | 28 | 20 | 147 |
| 2:18.3 | 5,000 | 2:18.3 | 132 | 780 | 30 | 21 | 153 |
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Workout Graph
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5000m session: Targeted sub-24:20. Hit it! Focused session by more fully extending my arms and shoulders to increase stroke length to +1.17m and pressing for sub 2:25 mins per 500k, and drive length =/> 1.20 m/stroke. Felt great.