Jonathan Wong 4000m row
4,000
Meters
19:50.4
Time
2:28.8
Pace
216
Calories
131
Heart Rate
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 653 |
| Stroke Rate | 18 |
| Stroke Count | 368 |
| Drag Factor | 129 |
December 03, 2023 13:05:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:50.4 | 4,000 | 2:28.8 | 106 | 653 | 216 | 18 | 131 |
| 2:36.2 | 500 | 2:36.2 | 92 | 599 | 26 | 17 | 115 |
| 2:32.9 | 1,000 | 2:32.9 | 98 | 635 | 27 | 17 | 122 |
| 2:31.3 | 1,500 | 2:31.3 | 101 | 642 | 27 | 18 | 126 |
| 2:29.5 | 2,000 | 2:29.5 | 105 | 650 | 27 | 18 | 129 |
| 2:28.7 | 2,500 | 2:28.7 | 106 | 653 | 27 | 19 | 132 |
| 2:27.7 | 3,000 | 2:27.7 | 109 | 658 | 27 | 20 | 136 |
| 2:25.1 | 3,500 | 2:25.1 | 115 | 669 | 27 | 19 | 141 |
| 2:19.0 | 4,000 | 2:19.0 | 130 | 725 | 28 | 21 | 149 |
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Workout Graph
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4000m session: Focused on drive length =/> 1.20 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.