Jonathan Wong 4000m row
4,000m
Meters
19:49.7
Time
2:28.7
Pace
218
Calories
129
Heart Rate
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 666 |
| Stroke Rate | 19 |
| Stroke Count | 374 |
| Drag Factor | 130 |
February 03, 2024 09:56:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:49.7 | 4,000m | 2:28.7 | 106 | 666 | 19 | 129 |
| 2:31.7 | 500m | 2:31.7 | 100 | 645 | 17 | 115 |
| 2:33.3 | 1,000m | 2:33.3 | 97 | 634 | 17 | 118 |
| 2:32.9 | 1,500m | 2:32.9 | 98 | 636 | 18 | 119 |
| 2:31.7 | 2,000m | 2:31.7 | 100 | 645 | 19 | 126 |
| 2:30.7 | 2,500m | 2:30.7 | 102 | 651 | 19 | 131 |
| 2:27.1 | 3,000m | 2:27.1 | 110 | 678 | 20 | 136 |
| 2:25.5 | 3,500m | 2:25.5 | 114 | 691 | 20 | 139 |
| 2:16.9 | 4,000m | 2:16.9 | 136 | 769 | 23 | 153 |
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Workout Graph
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4000m session: Pushed it at 200m remaining to try for sub-19:50 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.