Jonathan Wong 4000m row
4,000
Meters
19:29.8
Time
2:26.2
Pace
218
Calories
130
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 670 |
| Stroke Rate | 18 |
| Stroke Count | 365 |
| Drag Factor | 128 |
April 25, 2024 13:33:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:29.8 | 4,000 | 2:26.2 | 112 | 670 | 218 | 18 | 130 |
| 2:32.6 | 500 | 2:32.6 | 98 | 636 | 27 | 17 | 109 |
| 2:32.0 | 1,000 | 2:32.0 | 100 | 639 | 27 | 17 | 118 |
| 2:28.8 | 1,500 | 2:28.8 | 106 | 653 | 27 | 18 | 125 |
| 2:26.7 | 2,000 | 2:26.7 | 111 | 662 | 27 | 18 | 129 |
| 2:25.1 | 2,500 | 2:25.1 | 115 | 669 | 27 | 19 | 133 |
| 2:25.1 | 3,000 | 2:25.1 | 115 | 669 | 27 | 19 | 135 |
| 2:25.4 | 3,500 | 2:25.4 | 114 | 668 | 27 | 19 | 138 |
| 2:14.0 | 4,000 | 2:14.0 | 145 | 779 | 29 | 22 | 155 |
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Workout Graph
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4000m Home Sonoma 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.