Jonathan Wong 4000m row
4,000m
Meters
19:56.8
Time
2:29.6
Pace
216
Calories
131
Heart Rate
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 659 |
| Stroke Rate | 17 |
| Stroke Count | 359 |
| Drag Factor | 128 |
January 22, 2024 08:59:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:56.8 | 4,000m | 2:29.6 | 105 | 659 | 17 | 131 |
| 2:32.9 | 500m | 2:32.9 | 98 | 636 | 16 | 113 |
| 2:33.7 | 1,000m | 2:33.7 | 96 | 631 | 16 | 119 |
| 2:32.9 | 1,500m | 2:32.9 | 98 | 636 | 17 | 127 |
| 2:30.8 | 2,000m | 2:30.8 | 102 | 651 | 18 | 130 |
| 2:29.7 | 2,500m | 2:29.7 | 104 | 659 | 18 | 133 |
| 2:28.5 | 3,000m | 2:28.5 | 107 | 667 | 19 | 137 |
| 2:27.3 | 3,500m | 2:27.3 | 110 | 676 | 19 | 143 |
| 2:20.9 | 4,000m | 2:20.9 | 125 | 730 | 20 | 152 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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.