Jonathan Wong 4000m row
4,000m
Meters
19:10.2
Time
2:23.7
Pace
221
Calories
132
Heart Rate
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 705 |
| Stroke Rate | 18 |
| Stroke Count | 364 |
| Drag Factor | 130 |
March 18, 2024 11:15:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:10.2 | 4,000m | 2:23.7 | 118 | 705 | 18 | 132 |
| 2:30.9 | 500m | 2:30.9 | 102 | 650 | 16 | 110 |
| 2:29.1 | 1,000m | 2:29.1 | 106 | 663 | 17 | 116 |
| 2:27.9 | 1,500m | 2:27.9 | 108 | 672 | 18 | 121 |
| 2:26.0 | 2,000m | 2:26.0 | 112 | 687 | 19 | 131 |
| 2:22.9 | 2,500m | 2:22.9 | 120 | 712 | 19 | 135 |
| 2:19.9 | 3,000m | 2:19.9 | 128 | 739 | 20 | 144 |
| 2:18.8 | 3,500m | 2:18.8 | 131 | 750 | 21 | 147 |
| 2:14.7 | 4,000m | 2:14.7 | 143 | 792 | 22 | 155 |
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Workout Graph
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4000m session: Pushed to try for sub-19:20 mins. session 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.