Jonathan Wong 4000m row
4,000
Meters
19:29.1
Time
2:26.1
Pace
218
Calories
132
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 671 |
| Stroke Rate | 18 |
| Stroke Count | 357 |
| Drag Factor | 128 |
April 10, 2024 14:30:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:29.1 | 4,000 | 2:26.1 | 112 | 671 | 218 | 18 | 132 |
| 2:31.9 | 500 | 2:31.9 | 100 | 639 | 27 | 17 | 114 |
| 2:33.7 | 1,000 | 2:33.7 | 96 | 608 | 26 | 16 | 120 |
| 2:29.6 | 1,500 | 2:29.6 | 105 | 649 | 27 | 17 | 125 |
| 2:26.9 | 2,000 | 2:26.9 | 110 | 661 | 27 | 18 | 131 |
| 2:25.8 | 2,500 | 2:25.8 | 113 | 666 | 27 | 19 | 135 |
| 2:25.0 | 3,000 | 2:25.0 | 115 | 670 | 27 | 19 | 139 |
| 2:22.2 | 3,500 | 2:22.2 | 122 | 708 | 28 | 19 | 143 |
| 2:14.1 | 4,000 | 2:14.1 | 145 | 778 | 29 | 21 | 156 |
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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. Did it! 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.