Jonathan Wong 4000m row
4,000
Meters
20:01.4
Time
2:30.1
Pace
215
Calories
124
Heart Rate
| Average Watts | 103 |
|---|---|
| Calories Per Hour | 644 |
| Stroke Rate | 18 |
| Stroke Count | 366 |
| Drag Factor | 129 |
January 13, 2024 10:18:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 20:01.4 | 4,000 | 2:30.1 | 103 | 644 | 215 | 18 | 124 |
| 2:33.6 | 500 | 2:33.6 | 97 | 609 | 26 | 16 | 114 |
| 2:34.2 | 1,000 | 2:34.2 | 95 | 607 | 26 | 16 | 119 |
| 2:33.7 | 1,500 | 2:33.7 | 96 | 608 | 26 | 18 | 131 |
| 2:30.4 | 2,000 | 2:30.4 | 103 | 646 | 27 | 18 | 131 |
| 2:33.1 | 2,500 | 2:33.1 | 98 | 634 | 27 | 18 | 128 |
| 2:30.9 | 3,000 | 2:30.9 | 102 | 644 | 27 | 18 | |
| 2:24.6 | 3,500 | 2:24.6 | 116 | 697 | 28 | 20 | |
| 2:20.9 | 4,000 | 2:20.9 | 125 | 715 | 28 | 22 |
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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.