Jonathan Wong 4000m row
4,000
Meters
19:36.1
Time
2:27.0
Pace
219
Calories
128
Heart Rate
| Average Watts | 110 |
|---|---|
| Calories Per Hour | 679 |
| Stroke Rate | 18 |
| Stroke Count | 362 |
| Drag Factor | 131 |
November 08, 2023 08:59:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:36.1 | 4,000 | 2:27.0 | 110 | 679 | 219 | 18 | 128 |
| 2:33.3 | 500 | 2:33.3 | 97 | 634 | 27 | 17 | 110 |
| 2:32.6 | 1,000 | 2:32.6 | 98 | 638 | 27 | 17 | 117 |
| 2:30.6 | 1,500 | 2:30.6 | 102 | 652 | 27 | 18 | 121 |
| 2:28.1 | 2,000 | 2:28.1 | 108 | 670 | 27 | 18 | 124 |
| 2:28.3 | 2,500 | 2:28.3 | 107 | 669 | 27 | 18 | 131 |
| 2:25.8 | 3,000 | 2:25.8 | 113 | 688 | 27 | 19 | 135 |
| 2:22.0 | 3,500 | 2:22.0 | 122 | 720 | 28 | 20 | 141 |
| 2:15.3 | 4,000 | 2:15.3 | 141 | 786 | 29 | 22 | 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.