Jonathan Wong 5000m row
5,000
Meters
23:57.2
Time
2:23.7
Pace
285
Calories
134
Heart Rate
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 705 |
| Stroke Rate | 19 |
| Stroke Count | 471 |
| Drag Factor | 126 |
January 21, 2026 13:52:00
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 | |
|---|---|---|---|---|---|---|---|
| 23:57.2 | 5,000 | 2:23.7 | 118 | 705 | 285 | 19 | 134 |
| 2:25.8 | 500 | 2:25.8 | 113 | 688 | 28 | 18 | 119 |
| 2:26.5 | 1,000 | 2:26.5 | 111 | 683 | 28 | 18 | 122 |
| 2:25.8 | 1,500 | 2:25.8 | 113 | 688 | 28 | 19 | 130 |
| 2:24.5 | 2,000 | 2:24.5 | 116 | 699 | 29 | 19 | 131 |
| 2:24.8 | 2,500 | 2:24.8 | 115 | 696 | 28 | 19 | 134 |
| 2:24.1 | 3,000 | 2:24.1 | 117 | 702 | 29 | 20 | 135 |
| 2:23.8 | 3,500 | 2:23.8 | 118 | 705 | 28 | 20 | 138 |
| 2:22.4 | 4,000 | 2:22.4 | 121 | 717 | 29 | 21 | 142 |
| 2:22.9 | 4,500 | 2:22.9 | 120 | 712 | 28 | 21 | 144 |
| 2:16.6 | 5,000 | 2:16.6 | 137 | 772 | 30 | 22 | 150 |
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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 2:22 mins per 500k, and drive length =/> 1.15 m/stroke. Felt great.