Jonathan Wong 4000m row
4,000m
Meters
19:58.0
Time
2:29.7
Pace
216
Calories
130
Heart Rate
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 658 |
| Stroke Rate | 18 |
| Stroke Count | 360 |
| Drag Factor | 128 |
February 08, 2024 09:03:00
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 | 130 |
| 2:37.9 | 500m | 2:37.9 | 89 | 605 | 16 | 107 |
| 2:36.5 | 1,000m | 2:36.5 | 91 | 614 | 16 | 115 |
| 2:35.0 | 1,500m | 2:35.0 | 94 | 623 | 17 | 120 |
| 2:32.3 | 2,000m | 2:32.3 | 99 | 640 | 18 | 126 |
| 2:29.0 | 2,500m | 2:29.0 | 106 | 664 | 18 | 133 |
| 2:25.8 | 3,000m | 2:25.8 | 113 | 688 | 19 | 140 |
| 2:24.1 | 3,500m | 2:24.1 | 117 | 702 | 20 | 146 |
| 2:17.3 | 4,000m | 2:17.3 | 135 | 765 | 21 | 155 |
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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.