Jonathan Wong 4000m row
4,000
Meters
19:20.1
Time
2:25.0
Pace
221
Calories
129
Heart Rate
| Average Watts | 115 |
|---|---|
| Calories Per Hour | 695 |
| Stroke Rate | 18 |
| Stroke Count | 365 |
| Drag Factor | 129 |
March 22, 2024 10:40:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:20.1 | 4,000 | 2:25.0 | 115 | 695 | 18 | 129 |
| 2:31.1 | 500 | 2:31.1 | 101 | 649 | 16 | 111 |
| 2:30.6 | 1,000 | 2:30.6 | 102 | 652 | 17 | 117 |
| 2:29.5 | 1,500 | 2:29.5 | 105 | 660 | 18 | 123 |
| 2:25.2 | 2,000 | 2:25.2 | 114 | 693 | 19 | 129 |
| 2:24.1 | 2,500 | 2:24.1 | 117 | 702 | 20 | 132 |
| 2:24.2 | 3,000 | 2:24.2 | 117 | 701 | 20 | 135 |
| 2:21.8 | 3,500 | 2:21.8 | 123 | 722 | 20 | 140 |
| 2:13.6 | 4,000 | 2:13.6 | 147 | 805 | 22 | 152 |
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Workout Graph
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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.