Jonathan Wong 4000m row
4,000
Meters
19:30.1
Time
2:26.2
Pace
219
Calories
133
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 673 |
| Stroke Rate | 17 |
| Stroke Count | 337 |
| Drag Factor | 129 |
April 01, 2024 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 | |
|---|---|---|---|---|---|---|---|
| 19:30.1 | 4,000 | 2:26.2 | 112 | 673 | 219 | 17 | 133 |
| 2:30.2 | 500 | 2:30.2 | 103 | 647 | 27 | 16 | 116 |
| 2:30.7 | 1,000 | 2:30.7 | 102 | 644 | 27 | 16 | 123 |
| 2:28.2 | 1,500 | 2:28.2 | 108 | 655 | 27 | 17 | 131 |
| 2:27.4 | 2,000 | 2:27.4 | 109 | 659 | 27 | 17 | 132 |
| 2:26.8 | 2,500 | 2:26.8 | 111 | 662 | 27 | 18 | 135 |
| 2:25.1 | 3,000 | 2:25.1 | 115 | 669 | 27 | 18 | 139 |
| 2:24.6 | 3,500 | 2:24.6 | 116 | 697 | 28 | 18 | 141 |
| 2:17.2 | 4,000 | 2:17.2 | 136 | 760 | 29 | 20 | 151 |
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Workout Graph
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4000m session: Pushed to try for sub-19:30 mins. session by pressing for sub 2:30 mins per 500k. But just missed. Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Wore HRM tighter and it recorded throughout. Lesson learned. Felt great.