Jonathan Wong 4000m row
4,000
Meters
19:28.9
Time
2:26.1
Pace
220
Calories
133
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 677 |
| Stroke Rate | 20 |
| Stroke Count | 402 |
| Drag Factor | 127 |
August 12, 2023 09:44:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:28.9 | 4,000 | 2:26.1 | 112 | 677 | 220 | 20 | 133 |
| 2:39.0 | 500 | 2:39.0 | 87 | 588 | 26 | 19 | 106 |
| 2:32.6 | 1,000 | 2:32.6 | 98 | 636 | 27 | 20 | 117 |
| 2:29.3 | 1,500 | 2:29.3 | 105 | 651 | 27 | 20 | 124 |
| 2:25.4 | 2,000 | 2:25.4 | 114 | 668 | 27 | 21 | 132 |
| 2:22.6 | 2,500 | 2:22.6 | 121 | 706 | 28 | 21 | 139 |
| 2:21.9 | 3,000 | 2:21.9 | 122 | 710 | 28 | 21 | 144 |
| 2:20.3 | 3,500 | 2:20.3 | 127 | 718 | 28 | 21 | 150 |
| 2:18.0 | 4,000 | 2:18.0 | 133 | 756 | 29 | 22 | 155 |
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Workout Graph
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4000m session: Focused on drive length =/> 1.15 m/stroke. 1st 2k meters @ sub 2:50 mins/500m, 2nd 2k meters sub 2:30-40. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Felt great.