Jonathan Wong 4000m row
4,000
Meters
19:26.4
Time
2:25.8
Pace
220
Calories
134
Heart Rate
| Average Watts | 113 |
|---|---|
| Calories Per Hour | 688 |
| Stroke Rate | 17 |
| Stroke Count | 344 |
| Drag Factor | 130 |
April 07, 2024 09:13:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:26.4 | 4,000 | 2:25.8 | 113 | 688 | 220 | 17 | 134 |
| 2:31.1 | 500 | 2:31.1 | 101 | 649 | 27 | 15 | 118 |
| 2:30.1 | 1,000 | 2:30.1 | 103 | 656 | 27 | 16 | 123 |
| 2:29.4 | 1,500 | 2:29.4 | 105 | 661 | 27 | 17 | 129 |
| 2:27.1 | 2,000 | 2:27.1 | 110 | 678 | 27 | 17 | 134 |
| 2:26.0 | 2,500 | 2:26.0 | 112 | 687 | 27 | 18 | 136 |
| 2:24.6 | 3,000 | 2:24.6 | 116 | 698 | 28 | 19 | 139 |
| 2:22.8 | 3,500 | 2:22.8 | 120 | 713 | 28 | 18 | 143 |
| 2:15.2 | 4,000 | 2:15.2 | 142 | 787 | 29 | 21 | 154 |
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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. Wore HRM tighter and it recorded throughout. Lesson learned. Felt great.