Jonathan Wong 4000m row
4,000
Meters
19:28.4
Time
2:26.0
Pace
220
Calories
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 686 |
| Stroke Rate | 19 |
| Stroke Count | 376 |
| Drag Factor | 126 |
August 06, 2024 07:24:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M |
|---|---|---|---|---|---|---|
| 19:28.4 | 4,000 | 2:26.0 | 112 | 686 | 220 | 19 |
| 2:28.6 | 500 | 2:28.6 | 107 | 667 | 27 | 18 |
| 2:30.3 | 1,000 | 2:30.3 | 103 | 654 | 27 | 18 |
| 2:28.2 | 1,500 | 2:28.2 | 108 | 670 | 27 | 19 |
| 2:27.3 | 2,000 | 2:27.3 | 110 | 676 | 27 | 19 |
| 2:26.7 | 2,500 | 2:26.7 | 111 | 681 | 27 | 20 |
| 2:24.2 | 3,000 | 2:24.2 | 117 | 701 | 28 | 20 |
| 2:24.7 | 3,500 | 2:24.7 | 116 | 697 | 28 | 19 |
| 2:18.3 | 4,000 | 2:18.3 | 132 | 755 | 29 | 22 |
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Workout Graph
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4000m session: Targeted sub-19:30 mins. Hit it!! Focused session by pressing for sub 2:30 mins per 500k. Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Felt great.