Jonathan Wong 4000m row
4,000m
Meters
19:34.5
Time
2:26.8
Pace
218
Calories
138
Heart Rate
Average Watts | 111 |
---|---|
Calories Per Hour | 680 |
Stroke Rate | 18 |
Stroke Count | 366 |
Drag Factor | 128 |
November 29, 2023 15:55:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
Time | Meters | Pace | Watts | Cal/Hr | S/M | |
---|---|---|---|---|---|---|
19:34.5 | 4,000m | 2:26.8 | 111 | 680 | 18 | 138 |
2:32.7 | 500m | 2:32.7 | 98 | 638 | 17 | 120 |
2:31.4 | 1,000m | 2:31.4 | 101 | 647 | 17 | 130 |
2:28.4 | 1,500m | 2:28.4 | 107 | 668 | 18 | 133 |
2:26.9 | 2,000m | 2:26.9 | 110 | 679 | 19 | 137 |
2:27.4 | 2,500m | 2:27.4 | 109 | 676 | 19 | 139 |
2:25.2 | 3,000m | 2:25.2 | 114 | 693 | 19 | 144 |
2:23.9 | 3,500m | 2:23.9 | 117 | 704 | 20 | 148 |
2:18.5 | 4,000m | 2:18.5 | 132 | 753 | 21 | 154 |
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Workout Graph
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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.