Jonathan Wong 4000m row
4,000m
Meters
19:58.0
Time
2:29.7
Pace
217
Calories
127
Heart Rate
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 658 |
| Stroke Rate | 18 |
| Stroke Count | 374 |
| Drag Factor | 128 |
February 01, 2024 10:40:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:58.0 | 4,000m | 2:29.7 | 104 | 658 | 18 | 127 |
| 2:32.9 | 500m | 2:32.9 | 98 | 636 | 17 | 112 |
| 2:32.9 | 1,000m | 2:32.9 | 98 | 636 | 17 | 117 |
| 2:32.0 | 1,500m | 2:32.0 | 100 | 643 | 18 | 121 |
| 2:31.4 | 2,000m | 2:31.4 | 101 | 647 | 19 | 126 |
| 2:30.0 | 2,500m | 2:30.0 | 104 | 656 | 19 | 129 |
| 2:29.9 | 3,000m | 2:29.9 | 104 | 657 | 20 | 132 |
| 2:27.7 | 3,500m | 2:27.7 | 109 | 673 | 20 | 138 |
| 2:21.1 | 4,000m | 2:21.1 | 125 | 728 | 21 | 147 |
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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.