Jonathan Wong 4000m row
4,000m
Meters
19:49.7
Time
2:28.7
Pace
216
Calories
127
Heart Rate
| Average Watts | 106 |
|---|---|
| Calories Per Hour | 666 |
| Stroke Rate | 18 |
| Stroke Count | 373 |
| Drag Factor | 127 |
February 19, 2024 11:23:00
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 | 18 | 127 |
| 2:34.0 | 500m | 2:34.0 | 96 | 629 | 17 | 110 |
| 2:33.9 | 1,000m | 2:33.9 | 96 | 630 | 17 | 114 |
| 2:32.9 | 1,500m | 2:32.9 | 98 | 636 | 18 | 119 |
| 2:29.7 | 2,000m | 2:29.7 | 104 | 659 | 19 | 126 |
| 2:29.0 | 2,500m | 2:29.0 | 106 | 664 | 19 | 126 |
| 2:27.5 | 3,000m | 2:27.5 | 109 | 675 | 20 | 132 |
| 2:25.9 | 3,500m | 2:25.9 | 113 | 687 | 20 | 137 |
| 2:16.8 | 4,000m | 2:16.8 | 137 | 770 | 22 | 152 |
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Workout Graph
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4000m session: Pushed it at 150m 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.