Jonathan Wong 4000m row
4,000m
Meters
19:57.5
Time
2:29.6
Pace
215
Calories
127
Heart Rate
| Average Watts | 104 |
|---|---|
| Calories Per Hour | 659 |
| Stroke Rate | 18 |
| Stroke Count | 363 |
| Drag Factor | 128 |
March 15, 2024 07:03:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:57.5 | 4,000m | 2:29.6 | 104 | 659 | 18 | 127 |
| 2:36.8 | 500m | 2:36.8 | 91 | 612 | 16 | 112 |
| 2:34.5 | 1,000m | 2:34.5 | 95 | 626 | 17 | 116 |
| 2:33.2 | 1,500m | 2:33.2 | 97 | 635 | 18 | 121 |
| 2:31.8 | 2,000m | 2:31.8 | 100 | 644 | 18 | 125 |
| 2:29.1 | 2,500m | 2:29.1 | 106 | 663 | 19 | 128 |
| 2:27.5 | 3,000m | 2:27.5 | 109 | 675 | 18 | 133 |
| 2:25.7 | 3,500m | 2:25.7 | 113 | 689 | 19 | 136 |
| 2:18.8 | 4,000m | 2:18.8 | 131 | 750 | 21 | 149 |
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Workout Graph
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4000m session: Pushed to try for sub-20:00 mins. Did it!! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:30 pace per 500m. Started wearing my Polar H10 HRM again because my Fitbit watch wasn’t capturing accurate HR data. Felt great.