Jonathan Wong 4000m row

4,000m

Meters

19:34.5

Time

2:26.8

Pace

218

Calories

138

Heart Rate

Average Watts111
Calories Per Hour680
Stroke Rate18
Stroke Count366
Drag Factor128

November 29, 2023 15:55:00

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
19:34.5 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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