Jonathan Wong 4000m row
4,000m
Meters
19:19.5
Time
2:24.9
Pace
221
Calories
132
Heart Rate
| Average Watts | 115 |
|---|---|
| Calories Per Hour | 695 |
| Stroke Rate | 18 |
| Stroke Count | 354 |
| Drag Factor | 130 |
November 02, 2023 10:14:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:19.5 | 4,000m | 2:24.9 | 115 | 695 | 18 | 132 |
| 2:31.4 | 500m | 2:31.4 | 101 | 647 | 17 | 115 |
| 2:29.7 | 1,000m | 2:29.7 | 104 | 659 | 17 | 118 |
| 2:28.4 | 1,500m | 2:28.4 | 107 | 668 | 17 | 127 |
| 2:25.5 | 2,000m | 2:25.5 | 114 | 691 | 19 | 131 |
| 2:23.8 | 2,500m | 2:23.8 | 118 | 705 | 18 | 137 |
| 2:22.7 | 3,000m | 2:22.7 | 120 | 714 | 19 | 140 |
| 2:23.2 | 3,500m | 2:23.2 | 119 | 710 | 19 | 141 |
| 2:14.8 | 4,000m | 2:14.8 | 143 | 791 | 21 | 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 2:40 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.