Jonathan Wong 4000m row
4,000
Meters
19:30.8
Time
2:26.3
Pace
220
Calories
133
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 676 |
| Stroke Rate | 18 |
| Stroke Count | 355 |
| Drag Factor | 126 |
September 09, 2024 12:34:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:30.8 | 4,000 | 2:26.3 | 112 | 676 | 220 | 18 | 133 |
| 2:34.5 | 500 | 2:34.5 | 95 | 605 | 26 | 16 | 111 |
| 2:33.3 | 1,000 | 2:33.3 | 97 | 634 | 27 | 16 | 114 |
| 2:29.6 | 1,500 | 2:29.6 | 105 | 649 | 27 | 17 | 127 |
| 2:26.9 | 2,000 | 2:26.9 | 110 | 661 | 27 | 18 | 131 |
| 2:22.4 | 2,500 | 2:22.4 | 121 | 707 | 28 | 19 | 142 |
| 2:23.6 | 3,000 | 2:23.6 | 118 | 701 | 28 | 19 | 142 |
| 2:22.8 | 3,500 | 2:22.8 | 120 | 705 | 28 | 19 | 146 |
| 2:17.7 | 4,000 | 2:17.7 | 134 | 758 | 29 | 21 | 157 |
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Workout Graph
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4000m session: Targeted sub-19:40 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.