Jonathan Wong 4000m row
4,000
Meters
19:56.8
Time
2:29.6
Pace
217
Calories
132
Heart Rate
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 652 |
| Stroke Rate | 20 |
| Stroke Count | 402 |
August 23, 2023 09:20:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:56.8 | 4,000 | 2:29.6 | 105 | 652 | 217 | 20 | 132 |
| 2:42.3 | 500 | 2:42.3 | 82 | 576 | 26 | 18 | 111 |
| 2:37.5 | 1,000 | 2:37.5 | 90 | 594 | 26 | 19 | 118 |
| 2:33.2 | 1,500 | 2:33.2 | 97 | 634 | 27 | 20 | 124 |
| 2:29.7 | 2,000 | 2:29.7 | 104 | 649 | 27 | 20 | 131 |
| 2:28.1 | 2,500 | 2:28.1 | 108 | 656 | 27 | 21 | 134 |
| 2:26.3 | 3,000 | 2:26.3 | 112 | 664 | 27 | 21 | 139 |
| 2:23.6 | 3,500 | 2:23.6 | 118 | 701 | 28 | 21 | 145 |
| 2:16.1 | 4,000 | 2:16.1 | 139 | 767 | 29 | 22 | 156 |
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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.