Jonathan Wong 4000m row
4,000
Meters
19:16.8
Time
2:24.6
Pace
221
Calories
129
Heart Rate
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 687 |
| Stroke Rate | 18 |
| Stroke Count | 363 |
| Drag Factor | 131 |
October 28, 2023 11:25:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:16.8 | 4,000 | 2:24.6 | 116 | 687 | 221 | 18 | 129 |
| 2:35.0 | 500 | 2:35.0 | 94 | 603 | 26 | 16 | 106 |
| 2:32.4 | 1,000 | 2:32.4 | 99 | 637 | 27 | 17 | 112 |
| 2:28.9 | 1,500 | 2:28.9 | 106 | 652 | 27 | 18 | 117 |
| 2:25.4 | 2,000 | 2:25.4 | 114 | 668 | 27 | 19 | 125 |
| 2:23.5 | 2,500 | 2:23.5 | 118 | 702 | 28 | 19 | 133 |
| 2:20.2 | 3,000 | 2:20.2 | 127 | 718 | 28 | 20 | 143 |
| 2:17.9 | 3,500 | 2:17.9 | 133 | 757 | 29 | 20 | 148 |
| 2:13.5 | 4,000 | 2:13.5 | 147 | 782 | 29 | 22 | 153 |
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Workout Graph
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4000m session: Focused on drive length =/> 1.15 m/stroke. 1st 2k meters @ sub 2:40 mins/500m, 2nd 2k meters sub 2:20 - 30. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Felt great.