Jonathan Wong 4000m row
4,000m
Meters
20:00.1
Time
2:30.0
Pace
216
Calories
129
Heart Rate
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 656 |
| Stroke Rate | 20 |
| Stroke Count | 411 |
| Drag Factor | 125 |
August 16, 2023 14:03:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 20:00.1 | 4,000m | 2:30.0 | 104 | 656 | 20 | 129 |
| 2:43.7 | 500m | 2:43.7 | 80 | 574 | 18 | 107 |
| 2:37.3 | 1,000m | 2:37.3 | 90 | 609 | 20 | 117 |
| 2:33.8 | 1,500m | 2:33.8 | 96 | 631 | 20 | 122 |
| 2:31.2 | 2,000m | 2:31.2 | 101 | 648 | 21 | 125 |
| 2:27.7 | 2,500m | 2:27.7 | 109 | 673 | 21 | 131 |
| 2:25.9 | 3,000m | 2:25.9 | 113 | 687 | 21 | 136 |
| 2:24.2 | 3,500m | 2:24.2 | 117 | 701 | 21 | 142 |
| 2:16.3 | 4,000m | 2:16.3 | 138 | 775 | 23 | 152 |
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Workout Graph
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4000m session: Focused on drive length =/> 1.15 m/stroke. 1st 2k meters @ sub 2:50 mins/500m, 2nd 2k meters sub 2:30-40. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Felt great.