Jonathan Wong 4000m row
4,000
Meters
19:59.1
Time
2:29.8
Pace
215
Calories
126
Heart Rate
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 657 |
| Stroke Rate | 18 |
| Stroke Count | 373 |
| Drag Factor | 129 |
February 05, 2024 10:51:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:59.1 | 4,000 | 2:29.8 | 104 | 657 | 215 | 18 | 126 |
| 2:33.6 | 500 | 2:33.6 | 97 | 632 | 26 | 17 | 110 |
| 2:35.1 | 1,000 | 2:35.1 | 94 | 622 | 26 | 17 | 115 |
| 2:33.2 | 1,500 | 2:33.2 | 97 | 635 | 27 | 18 | 118 |
| 2:32.4 | 2,000 | 2:32.4 | 99 | 640 | 27 | 18 | 120 |
| 2:30.3 | 2,500 | 2:30.3 | 103 | 654 | 27 | 19 | 129 |
| 2:27.8 | 3,000 | 2:27.8 | 108 | 673 | 27 | 19 | 134 |
| 2:26.9 | 3,500 | 2:26.9 | 110 | 679 | 27 | 20 | 136 |
| 2:19.7 | 4,000 | 2:19.7 | 128 | 741 | 28 | 21 | 150 |
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Workout Graph
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4000m session: Pushed it at 200m 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.