Jonathan Wong 4000m row
4,000m
Meters
19:50.6
Time
2:28.8
Pace
217
Calories
133
Heart Rate
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 665 |
| Stroke Rate | 17 |
| Stroke Count | 348 |
| Drag Factor | 128 |
January 20, 2024 09:39:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:50.6 | 4,000m | 2:28.8 | 106 | 665 | 17 | 133 |
| 2:33.2 | 500m | 2:33.2 | 97 | 635 | 16 | 115 |
| 2:32.7 | 1,000m | 2:32.7 | 98 | 638 | 16 | 124 |
| 2:31.3 | 1,500m | 2:31.3 | 101 | 647 | 17 | 128 |
| 2:30.7 | 2,000m | 2:30.7 | 102 | 651 | 17 | 131 |
| 2:28.8 | 2,500m | 2:28.8 | 106 | 665 | 18 | 135 |
| 2:27.7 | 3,000m | 2:27.7 | 109 | 673 | 18 | 138 |
| 2:26.6 | 3,500m | 2:26.6 | 111 | 682 | 18 | 144 |
| 2:19.6 | 4,000m | 2:19.6 | 129 | 742 | 21 | 153 |
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Workout Graph
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4000m session: Pushed it at 100m 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.