Jonathan Wong 4000m row
4,000
Meters
19:17.3
Time
2:24.6
Pace
222
Calories
132
Heart Rate
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 690 |
| Stroke Rate | 17 |
| Stroke Count | 342 |
| Drag Factor | 127 |
June 14, 2024 15:37:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:17.3 | 4,000 | 2:24.6 | 116 | 690 | 222 | 17 | 132 |
| 2:29.8 | 500 | 2:29.8 | 104 | 648 | 27 | 17 | 113 |
| 2:29.7 | 1,000 | 2:29.7 | 104 | 649 | 27 | 17 | 118 |
| 2:26.3 | 1,500 | 2:26.3 | 112 | 664 | 27 | 17 | 127 |
| 2:24.2 | 2,000 | 2:24.2 | 117 | 699 | 28 | 17 | 132 |
| 2:24.8 | 2,500 | 2:24.8 | 115 | 696 | 28 | 17 | 134 |
| 2:24.0 | 3,000 | 2:24.0 | 117 | 700 | 28 | 17 | 139 |
| 2:23.2 | 3,500 | 2:23.2 | 119 | 703 | 28 | 18 | 142 |
| 2:15.2 | 4,000 | 2:15.2 | 142 | 772 | 29 | 20 | 153 |
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Workout Graph
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4000m session: Pushed hard throughout to try for sub-19:20 mins by pressing for sub 2:30 mins per 500k. Way did it! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Felt great.