Jonathan Wong 4000m row
4,000
Meters
19:28.2
Time
2:26.0
Pace
219
Calories
135
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 686 |
| Stroke Rate | 18 |
| Stroke Count | 360 |
| Drag Factor | 128 |
April 29, 2024 14:07:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:28.2 | 4,000 | 2:26.0 | 112 | 686 | 219 | 18 | 135 |
| 2:31.5 | 500 | 2:31.5 | 101 | 646 | 27 | 17 | 119 |
| 2:31.9 | 1,000 | 2:31.9 | 100 | 643 | 27 | 17 | 125 |
| 2:29.5 | 1,500 | 2:29.5 | 105 | 660 | 27 | 18 | 128 |
| 2:26.4 | 2,000 | 2:26.4 | 112 | 683 | 27 | 18 | 136 |
| 2:26.2 | 2,500 | 2:26.2 | 112 | 685 | 27 | 18 | 138 |
| 2:25.3 | 3,000 | 2:25.3 | 114 | 692 | 27 | 19 | 140 |
| 2:23.7 | 3,500 | 2:23.7 | 118 | 705 | 28 | 20 | 144 |
| 2:13.9 | 4,000 | 2:13.9 | 146 | 801 | 29 | 22 | 155 |
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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.