Jonathan Wong 4000m row

4,000m

Meters

19:20.1

Time

2:25.0

Pace

221

Calories

129

Heart Rate

Average Watts115
Calories Per Hour695
Stroke Rate18
Stroke Count365
Drag Factor129

March 22, 2024 10:40:00

Workout
RowErg

Workout Type
Fixed Distance

Weight Class
Lwt

Verified
Yes

Entered
ErgData iOS

4000m session: Pushed to try for sub-19:30 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.

Splits

Time Meters Pace Watts Cal/Hr S/M
19:20.1 4,000m 2:25.0 115 695 18 129
2:31.1 500m 2:31.1 101 649 16 111
2:30.6 1,000m 2:30.6 102 652 17 117
2:29.5 1,500m 2:29.5 105 660 18 123
2:25.2 2,000m 2:25.2 114 693 19 129
2:24.1 2,500m 2:24.1 117 702 20 132
2:24.2 3,000m 2:24.2 117 701 20 135
2:21.8 3,500m 2:21.8 123 722 20 140
2:13.6 4,000m 2:13.6 147 805 22 152

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Workout Graph

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