Jonathan Wong 4000m row
4,000m
Meters
19:26.3
Time
2:25.7
Pace
221
Calories
131
Heart Rate
| Average Watts | 113 |
|---|---|
| Calories Per Hour | 688 |
| Stroke Rate | 19 |
| Stroke Count | 378 |
| Drag Factor | 131 |
March 04, 2024 08:42:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:26.3 | 4,000m | 2:25.7 | 113 | 688 | 19 | 131 |
| 2:32.4 | 500m | 2:32.4 | 99 | 640 | 17 | 115 |
| 2:30.6 | 1,000m | 2:30.6 | 102 | 652 | 18 | 120 |
| 2:28.7 | 1,500m | 2:28.7 | 106 | 666 | 19 | 123 |
| 2:26.5 | 2,000m | 2:26.5 | 111 | 683 | 19 | 131 |
| 2:24.5 | 2,500m | 2:24.5 | 116 | 699 | 20 | 133 |
| 2:23.5 | 3,000m | 2:23.5 | 118 | 707 | 20 | 139 |
| 2:22.5 | 3,500m | 2:22.5 | 121 | 716 | 21 | 142 |
| 2:17.7 | 4,000m | 2:17.7 | 134 | 761 | 22 | 149 |
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Workout Graph
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4000m session: Pushed to try for sub-19:30 mins. Did it!! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Felt great.