Jonathan Wong 4000m row
4,000m
Meters
19:58.4
Time
2:29.8
Pace
216
Calories
116
Heart Rate
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 658 |
| Stroke Rate | 17 |
| Stroke Count | 354 |
| Drag Factor | 129 |
January 16, 2024 14:54:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:58.4 | 4,000m | 2:29.8 | 104 | 658 | 17 | 116 |
| 2:34.8 | 500m | 2:34.8 | 94 | 624 | 16 | 116 |
| 2:34.9 | 1,000m | 2:34.9 | 94 | 624 | 16 | |
| 2:34.0 | 1,500m | 2:34.0 | 96 | 629 | 16 | |
| 2:32.9 | 2,000m | 2:32.9 | 98 | 636 | 17 | |
| 2:29.9 | 2,500m | 2:29.9 | 104 | 657 | 18 | |
| 2:30.5 | 3,000m | 2:30.5 | 103 | 653 | 18 | |
| 2:29.5 | 3,500m | 2:29.5 | 105 | 660 | 18 | |
| 2:11.9 | 4,000m | 2:11.9 | 153 | 824 | 23 |
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Workout Graph
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4000m session: Pushed it at 500m remaining to try for sub-20:00 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.