Jonathan Wong 4000m row
4,000m
Meters
19:43.6
Time
2:27.9
Pace
216
Calories
136
Heart Rate
| Average Watts | 108 |
|---|---|
| Calories Per Hour | 671 |
| Stroke Rate | 17 |
| Stroke Count | 343 |
| Drag Factor | 129 |
December 16, 2023 09:49:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:43.6 | 4,000m | 2:27.9 | 108 | 671 | 17 | 136 |
| 2:33.9 | 500m | 2:33.9 | 96 | 630 | 16 | 115 |
| 2:32.9 | 1,000m | 2:32.9 | 98 | 636 | 16 | 131 |
| 2:30.3 | 1,500m | 2:30.3 | 103 | 654 | 16 | 130 |
| 2:28.4 | 2,000m | 2:28.4 | 107 | 668 | 17 | 137 |
| 2:27.4 | 2,500m | 2:27.4 | 109 | 676 | 17 | 140 |
| 2:26.2 | 3,000m | 2:26.2 | 112 | 685 | 18 | 142 |
| 2:26.0 | 3,500m | 2:26.0 | 112 | 687 | 18 | 146 |
| 2:18.4 | 4,000m | 2:18.4 | 132 | 754 | 20 | 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.