Jonathan Wong 4000m row
4,000m
Meters
19:53.5
Time
2:29.1
Pace
216
Calories
116
Heart Rate
| Average Watts | 105 |
|---|---|
| Calories Per Hour | 662 |
| Stroke Rate | 18 |
| Stroke Count | 362 |
| Drag Factor | 130 |
February 11, 2024 08:58:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:53.5 | 4,000m | 2:29.1 | 105 | 662 | 18 | 116 |
| 2:34.7 | 500m | 2:34.7 | 95 | 625 | 16 | 111 |
| 2:34.5 | 1,000m | 2:34.5 | 95 | 626 | 16 | 117 |
| 2:33.1 | 1,500m | 2:33.1 | 98 | 635 | 17 | 122 |
| 2:31.7 | 2,000m | 2:31.7 | 100 | 645 | 18 | |
| 2:27.8 | 2,500m | 2:27.8 | 108 | 673 | 19 | |
| 2:27.3 | 3,000m | 2:27.3 | 110 | 676 | 19 | |
| 2:24.9 | 3,500m | 2:24.9 | 115 | 695 | 19 | |
| 2:19.4 | 4,000m | 2:19.4 | 129 | 744 | 21 |
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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.