Jonathan Wong 4000m row
4,000
Meters
19:50.4
Time
2:28.8
Pace
216
Calories
128
Heart Rate
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 665 |
| Stroke Rate | 18 |
| Stroke Count | 365 |
| Drag Factor | 127 |
October 18, 2023 09:56:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:50.4 | 4,000 | 2:28.8 | 106 | 665 | 216 | 18 | 128 |
| 2:37.1 | 500 | 2:37.1 | 90 | 610 | 26 | 16 | 109 |
| 2:35.4 | 1,000 | 2:35.4 | 93 | 620 | 26 | 17 | 116 |
| 2:31.9 | 1,500 | 2:31.9 | 100 | 643 | 27 | 18 | 121 |
| 2:28.2 | 2,000 | 2:28.2 | 108 | 670 | 27 | 19 | 128 |
| 2:27.2 | 2,500 | 2:27.2 | 110 | 677 | 27 | 18 | 133 |
| 2:26.2 | 3,000 | 2:26.2 | 112 | 685 | 27 | 19 | 136 |
| 2:24.3 | 3,500 | 2:24.3 | 116 | 700 | 28 | 20 | 141 |
| 2:20.2 | 4,000 | 2:20.2 | 127 | 737 | 28 | 21 | 147 |
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Workout Graph
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4000m session: Focused on drive length =/> 1.15 m/stroke. 1st 2k meters @ sub 2:40 mins/500m, 2nd 2k meters sub 2:20 - 30. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Felt great.