Jonathan Wong 4000m row
4,000m
Meters
19:14.2
Time
2:24.2
Pace
221
Calories
138
Heart Rate
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 701 |
| Stroke Rate | 18 |
| Stroke Count | 353 |
| Drag Factor | 131 |
October 30, 2023 08:40:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:14.2 | 4,000m | 2:24.2 | 117 | 701 | 18 | 138 |
| 2:31.3 | 500m | 2:31.3 | 101 | 647 | 16 | 117 |
| 2:29.5 | 1,000m | 2:29.5 | 105 | 660 | 16 | 125 |
| 2:27.4 | 1,500m | 2:27.4 | 109 | 676 | 18 | 134 |
| 2:25.0 | 2,000m | 2:25.0 | 115 | 695 | 18 | 138 |
| 2:22.9 | 2,500m | 2:22.9 | 120 | 712 | 19 | 142 |
| 2:22.7 | 3,000m | 2:22.7 | 120 | 714 | 19 | 145 |
| 2:20.2 | 3,500m | 2:20.2 | 127 | 737 | 19 | 150 |
| 2:15.3 | 4,000m | 2:15.3 | 141 | 786 | 21 | 156 |
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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.