Jonathan Wong 4000m row
4,000m
Meters
19:24.1
Time
2:25.5
Pace
221
Calories
137
Heart Rate
| Average Watts | 114 |
|---|---|
| Calories Per Hour | 690 |
| Stroke Rate | 18 |
| Stroke Count | 356 |
| Drag Factor | 130 |
March 27, 2024 09:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:24.1 | 4,000m | 2:25.5 | 114 | 690 | 18 | 137 |
| 2:31.0 | 500m | 2:31.0 | 102 | 649 | 16 | 119 |
| 2:31.7 | 1,000m | 2:31.7 | 100 | 645 | 17 | 125 |
| 2:28.8 | 1,500m | 2:28.8 | 106 | 665 | 17 | 133 |
| 2:27.8 | 2,000m | 2:27.8 | 108 | 673 | 18 | 134 |
| 2:27.5 | 2,500m | 2:27.5 | 109 | 675 | 18 | 137 |
| 2:24.8 | 3,000m | 2:24.8 | 115 | 696 | 19 | 142 |
| 2:20.0 | 3,500m | 2:20.0 | 128 | 738 | 20 | 150 |
| 2:12.5 | 4,000m | 2:12.5 | 150 | 817 | 22 | 157 |
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. 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.