Jonathan Wong 4000m row

4,000m

Meters

19:55.3

Time

2:29.4

Pace

216

Calories

134

Heart Rate

Average Watts105
Calories Per Hour661
Stroke Rate18
Stroke Count361
Drag Factor130

November 13, 2023 08:32:00

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

4000m session: Focused on drive length =/> 1.20 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.

Splits

Time Meters Pace Watts Cal/Hr S/M
19:55.3 4,000m 2:29.4 105 661 18 134
2:34.0 500m 2:34.0 96 629 16 115
2:37.3 1,000m 2:37.3 90 609 16 124
2:34.7 1,500m 2:34.7 95 625 17 129
2:32.6 2,000m 2:32.6 98 638 18 131
2:28.4 2,500m 2:28.4 107 668 19 139
2:27.4 3,000m 2:27.4 109 676 19 139
2:23.8 3,500m 2:23.8 118 705 20 144
2:17.1 4,000m 2:17.1 136 767 21 151

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Workout Graph

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