Jonathan Wong 4000m row
4,000
Meters
19:39.8
Time
2:27.4
Pace
218
Calories
130
Heart Rate
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 675 |
| Stroke Rate | 17 |
| Stroke Count | 353 |
| Drag Factor | 127 |
April 04, 2024 09:07:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:39.8 | 4,000 | 2:27.4 | 109 | 675 | 218 | 17 | 130 |
| 2:33.2 | 500 | 2:33.2 | 97 | 635 | 27 | 16 | 111 |
| 2:32.5 | 1,000 | 2:32.5 | 99 | 639 | 27 | 17 | 121 |
| 2:29.6 | 1,500 | 2:29.6 | 105 | 659 | 27 | 17 | 125 |
| 2:28.7 | 2,000 | 2:28.7 | 106 | 666 | 27 | 17 | 128 |
| 2:28.3 | 2,500 | 2:28.3 | 107 | 669 | 27 | 18 | 131 |
| 2:26.4 | 3,000 | 2:26.4 | 112 | 683 | 27 | 18 | 136 |
| 2:25.2 | 3,500 | 2:25.2 | 114 | 693 | 27 | 19 | 139 |
| 2:15.9 | 4,000 | 2:15.9 | 139 | 779 | 29 | 22 | 150 |
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Workout Graph
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4000m session: Pushed to try for sub-19:40 mins. session by pressing for sub 2:30 mins per 500k. Hit 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. Wore HRM tighter and it recorded throughout. Lesson learned. Felt great.