Jonathan Wong 4000m row
4,000
Meters
19:38.6
Time
2:27.3
Pace
219
Calories
131
Heart Rate
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 676 |
| Stroke Rate | 18 |
| Stroke Count | 370 |
| Drag Factor | 127 |
October 22, 2023 08:56:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:38.6 | 4,000 | 2:27.3 | 109 | 676 | 219 | 18 | 131 |
| 2:32.9 | 500 | 2:32.9 | 98 | 636 | 27 | 18 | 112 |
| 2:31.4 | 1,000 | 2:31.4 | 101 | 647 | 27 | 18 | 120 |
| 2:28.9 | 1,500 | 2:28.9 | 106 | 664 | 27 | 19 | 127 |
| 2:29.7 | 2,000 | 2:29.7 | 104 | 659 | 27 | 19 | 129 |
| 2:28.2 | 2,500 | 2:28.2 | 108 | 670 | 27 | 19 | 129 |
| 2:27.5 | 3,000 | 2:27.5 | 109 | 675 | 27 | 19 | 135 |
| 2:24.0 | 3,500 | 2:24.0 | 117 | 703 | 28 | 19 | 144 |
| 2:16.1 | 4,000 | 2:16.1 | 139 | 777 | 29 | 21 | 155 |
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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.