Jonathan Wong 4000m row
4,000m
Meters
19:23.1
Time
2:25.3
Pace
221
Calories
137
Heart Rate
| Average Watts | 114 |
|---|---|
| Calories Per Hour | 691 |
| Stroke Rate | 17 |
| Stroke Count | 345 |
| Drag Factor | 129 |
April 15, 2024 08:48:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:23.1 | 4,000m | 2:25.3 | 114 | 691 | 17 | 137 |
| 2:32.4 | 500m | 2:32.4 | 99 | 640 | 16 | 118 |
| 2:31.3 | 1,000m | 2:31.3 | 101 | 647 | 16 | 127 |
| 2:28.1 | 1,500m | 2:28.1 | 108 | 670 | 17 | 132 |
| 2:26.4 | 2,000m | 2:26.4 | 112 | 683 | 18 | 137 |
| 2:24.7 | 2,500m | 2:24.7 | 116 | 697 | 18 | 141 |
| 2:23.1 | 3,000m | 2:23.1 | 119 | 711 | 19 | 145 |
| 2:22.1 | 3,500m | 2:22.1 | 122 | 719 | 19 | 146 |
| 2:15.1 | 4,000m | 2:15.1 | 142 | 788 | 21 | 157 |
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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.