Jonathan Wong 4000m row
4,000m
Meters
19:55.0
Time
2:29.3
Pace
217
Calories
135
Heart Rate
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 661 |
| Stroke Rate | 17 |
| Stroke Count | 343 |
| Drag Factor | 130 |
January 28, 2024 09:01:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:55.0 | 4,000m | 2:29.3 | 105 | 661 | 17 | 135 |
| 2:33.3 | 500m | 2:33.3 | 97 | 634 | 15 | 119 |
| 2:32.8 | 1,000m | 2:32.8 | 98 | 637 | 16 | 125 |
| 2:32.7 | 1,500m | 2:32.7 | 98 | 638 | 16 | 129 |
| 2:30.9 | 2,000m | 2:30.9 | 102 | 650 | 17 | 134 |
| 2:29.4 | 2,500m | 2:29.4 | 105 | 661 | 17 | 138 |
| 2:27.7 | 3,000m | 2:27.7 | 109 | 673 | 18 | 141 |
| 2:27.4 | 3,500m | 2:27.4 | 109 | 676 | 19 | 142 |
| 2:20.8 | 4,000m | 2:20.8 | 125 | 731 | 20 | 152 |
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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.