Jonathan Wong 5000m row
5,000
Meters
23:59.5
Time
2:23.9
Pace
285
Calories
136
Heart Rate
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 703 |
| Stroke Rate | 19 |
| Stroke Count | 466 |
| Drag Factor | 127 |
January 12, 2026 09:35:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Ranked
No
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 23:59.5 | 5,000 | 2:23.9 | 117 | 703 | 285 | 19 | 136 |
| 2:25.9 | 500 | 2:25.9 | 113 | 687 | 28 | 18 | 116 |
| 2:27.6 | 1,000 | 2:27.6 | 109 | 674 | 28 | 18 | 123 |
| 2:26.4 | 1,500 | 2:26.4 | 112 | 683 | 28 | 19 | 130 |
| 2:24.8 | 2,000 | 2:24.8 | 115 | 696 | 28 | 19 | 130 |
| 2:25.1 | 2,500 | 2:25.1 | 115 | 694 | 29 | 19 | 138 |
| 2:24.6 | 3,000 | 2:24.6 | 116 | 698 | 28 | 19 | 139 |
| 2:23.5 | 3,500 | 2:23.5 | 118 | 707 | 29 | 20 | 140 |
| 2:22.6 | 4,000 | 2:22.6 | 121 | 715 | 29 | 20 | 144 |
| 2:22.8 | 4,500 | 2:22.8 | 120 | 713 | 28 | 20 | 146 |
| 2:16.2 | 5,000 | 2:16.2 | 139 | 776 | 30 | 22 | 154 |
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Workout Graph
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5000m session: Targeted sub-24:00 mins. Hit it! Focused session by pressing for sub 2:23 mins per 500k, and drive length =/> 1.15 m/stroke. Felt great.