Jonathan Wong 4000m row
4,000
Meters
19:11.3
Time
2:23.9
Pace
222
Calories
134
Heart Rate
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 694 |
| Stroke Rate | 18 |
| Stroke Count | 352 |
| Drag Factor | 129 |
April 17, 2024 09:38:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:11.3 | 4,000 | 2:23.9 | 117 | 694 | 222 | 18 | 134 |
| 2:30.6 | 500 | 2:30.6 | 102 | 645 | 27 | 16 | 117 |
| 2:30.5 | 1,000 | 2:30.5 | 103 | 645 | 27 | 17 | 122 |
| 2:27.2 | 1,500 | 2:27.2 | 110 | 660 | 27 | 17 | 129 |
| 2:25.9 | 2,000 | 2:25.9 | 113 | 666 | 27 | 18 | 132 |
| 2:24.4 | 2,500 | 2:24.4 | 116 | 698 | 28 | 18 | 135 |
| 2:22.1 | 3,000 | 2:22.1 | 122 | 709 | 28 | 19 | 141 |
| 2:18.5 | 3,500 | 2:18.5 | 132 | 727 | 28 | 20 | 147 |
| 2:11.9 | 4,000 | 2:11.9 | 153 | 818 | 30 | 22 | 154 |
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Workout Graph
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4000m session: Pushed to try for sub-19:20 mins. session by pressing for sub 2:20 mins per 500k. Did it! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:20 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.