Jonathan Wong 4000m row
4,000m
Meters
18:58.1
Time
2:22.2
Pace
223
Calories
142
Heart Rate
| Average Watts | 122 |
|---|---|
| Calories Per Hour | 718 |
| Stroke Rate | 19 |
| Stroke Count | 372 |
| Drag Factor | 129 |
December 30, 2023 10:36:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 18:58.1 | 4,000m | 2:22.2 | 122 | 718 | 19 | 142 |
| 2:28.9 | 500m | 2:28.9 | 106 | 664 | 17 | 122 |
| 2:28.5 | 1,000m | 2:28.5 | 107 | 667 | 17 | 131 |
| 2:25.7 | 1,500m | 2:25.7 | 113 | 689 | 19 | 135 |
| 2:23.9 | 2,000m | 2:23.9 | 117 | 704 | 19 | 140 |
| 2:22.7 | 2,500m | 2:22.7 | 120 | 714 | 20 | 146 |
| 2:22.2 | 3,000m | 2:22.2 | 122 | 718 | 21 | 150 |
| 2:13.1 | 3,500m | 2:13.1 | 148 | 810 | 23 | 157 |
| 2:13.3 | 4,000m | 2:13.3 | 148 | 808 | 23 | 161 |
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Workout Graph
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4000m session: Pushed it at 1000m remaining to try for sub-19:00 mins. Did it!! 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.