Jonathan Wong 4000m row
4,000
Meters
19:14.4
Time
2:24.3
Pace
222
Calories
143
Heart Rate
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 692 |
| Stroke Rate | 18 |
| Stroke Count | 366 |
| Drag Factor | 126 |
August 16, 2024 08:18:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:14.4 | 4,000 | 2:24.3 | 116 | 692 | 222 | 18 | 143 |
| 2:24.5 | 500 | 2:24.5 | 116 | 697 | 28 | 17 | 130 |
| 2:28.0 | 1,000 | 2:28.0 | 108 | 656 | 27 | 18 | 135 |
| 2:26.7 | 1,500 | 2:26.7 | 111 | 662 | 27 | 18 | 139 |
| 2:26.1 | 2,000 | 2:26.1 | 112 | 665 | 27 | 19 | 142 |
| 2:23.9 | 2,500 | 2:23.9 | 117 | 700 | 28 | 20 | 145 |
| 2:24.5 | 3,000 | 2:24.5 | 116 | 697 | 28 | 19 | 149 |
| 2:23.5 | 3,500 | 2:23.5 | 118 | 702 | 28 | 20 | 151 |
| 2:17.2 | 4,000 | 2:17.2 | 136 | 760 | 29 | 21 | 160 |
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Workout Graph
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4000m session: Tested negative for COVID last two days! Targeted sub-19:20 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.