Jonathan Wong 4000m row
4,000
Meters
20:32.6
Time
2:34.0
Pace
211
Calories
121
Heart Rate
| Average Watts | 96 |
|---|---|
| Calories Per Hour | 616 |
| Stroke Rate | 17 |
| Stroke Count | 364 |
| Drag Factor | 128 |
January 10, 2024 09:35:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 20:32.6 | 4,000 | 2:34.0 | 96 | 616 | 211 | 17 | 121 |
| 2:39.6 | 500 | 2:39.6 | 86 | 586 | 26 | 16 | 106 |
| 2:37.5 | 1,000 | 2:37.5 | 90 | 594 | 26 | 16 | 113 |
| 2:38.1 | 1,500 | 2:38.1 | 89 | 592 | 26 | 17 | 116 |
| 2:34.8 | 2,000 | 2:34.8 | 94 | 604 | 26 | 17 | 120 |
| 2:33.7 | 2,500 | 2:33.7 | 96 | 608 | 26 | 18 | 123 |
| 2:32.6 | 3,000 | 2:32.6 | 98 | 636 | 27 | 18 | 125 |
| 2:30.8 | 3,500 | 2:30.8 | 102 | 644 | 27 | 19 | 128 |
| 2:25.6 | 4,000 | 2:25.6 | 113 | 667 | 27 | 20 | 138 |
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Workout Graph
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4000m session: Coming off chest infection, so light 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 tired but attribute it to residual chest infection. Will monitor over next sessions.