Jonathan Wong 4000m row
4,000m
Meters
19:39.2
Time
2:27.4
Pace
219
Calories
132
Heart Rate
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 676 |
| Stroke Rate | 17 |
| Stroke Count | 348 |
| Drag Factor | 131 |
November 11, 2023 08:01:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:39.2 | 4,000m | 2:27.4 | 109 | 676 | 17 | 132 |
| 2:36.7 | 500m | 2:36.7 | 91 | 613 | 16 | 109 |
| 2:33.2 | 1,000m | 2:33.2 | 97 | 635 | 16 | 119 |
| 2:29.8 | 1,500m | 2:29.8 | 104 | 658 | 17 | 125 |
| 2:28.0 | 2,000m | 2:28.0 | 108 | 671 | 18 | 132 |
| 2:26.1 | 2,500m | 2:26.1 | 112 | 686 | 18 | 136 |
| 2:24.4 | 3,000m | 2:24.4 | 116 | 700 | 18 | 144 |
| 2:23.8 | 3,500m | 2:23.8 | 118 | 705 | 18 | 145 |
| 2:17.3 | 4,000m | 2:17.3 | 135 | 765 | 20 | 153 |
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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.