Jonathan Wong 4000m row
4,000m
Meters
19:03.2
Time
2:22.9
Pace
223
Calories
133
Heart Rate
| Average Watts | 120 |
|---|---|
| Calories Per Hour | 712 |
| Stroke Rate | 18 |
| Stroke Count | 362 |
| Drag Factor | 130 |
March 08, 2024 09:55:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:03.2 | 4,000m | 2:22.9 | 120 | 712 | 18 | 133 |
| 2:30.2 | 500m | 2:30.2 | 103 | 655 | 17 | 111 |
| 2:27.7 | 1,000m | 2:27.7 | 109 | 673 | 17 | 121 |
| 2:25.4 | 1,500m | 2:25.4 | 114 | 691 | 18 | 127 |
| 2:24.6 | 2,000m | 2:24.6 | 116 | 698 | 18 | 131 |
| 2:22.7 | 2,500m | 2:22.7 | 120 | 714 | 19 | 135 |
| 2:21.7 | 3,000m | 2:21.7 | 123 | 723 | 20 | 140 |
| 2:19.0 | 3,500m | 2:19.0 | 130 | 748 | 20 | 147 |
| 2:12.0 | 4,000m | 2:12.0 | 152 | 823 | 22 | 155 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
4000m session: Pushed to try for sub-19:30 mins. by pressing for sub 2:30 mins per 500k. 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.