Jonathan Wong 4000m row
4,000m
Meters
19:54.4
Time
2:29.3
Pace
217
Calories
131
Heart Rate
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 661 |
| Stroke Rate | 17 |
| Stroke Count | 351 |
| Drag Factor | 129 |
January 25, 2024 13:45:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:54.4 | 4,000m | 2:29.3 | 105 | 661 | 17 | 131 |
| 2:32.7 | 500m | 2:32.7 | 98 | 638 | 16 | 115 |
| 2:32.6 | 1,000m | 2:32.6 | 98 | 638 | 16 | 122 |
| 2:31.3 | 1,500m | 2:31.3 | 101 | 647 | 17 | 127 |
| 2:29.9 | 2,000m | 2:29.9 | 104 | 657 | 17 | 130 |
| 2:29.4 | 2,500m | 2:29.4 | 105 | 661 | 18 | 132 |
| 2:28.7 | 3,000m | 2:28.7 | 106 | 666 | 18 | 137 |
| 2:27.9 | 3,500m | 2:27.9 | 108 | 672 | 19 | 136 |
| 2:22.0 | 4,000m | 2:22.0 | 122 | 720 | 20 | 150 |
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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.