Jonathan Wong 4000m row
4,000
Meters
19:29.0
Time
2:26.1
Pace
219
Calories
129
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 686 |
| Stroke Rate | 17 |
| Stroke Count | 347 |
| Drag Factor | 126 |
May 02, 2024 15:45:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | Cal | S/M | |
|---|---|---|---|---|---|---|---|
| 19:29.0 | 4,000 | 2:26.1 | 112 | 686 | 219 | 17 | 129 |
| 2:30.4 | 500 | 2:30.4 | 103 | 654 | 27 | 16 | 113 |
| 2:30.9 | 1,000 | 2:30.9 | 102 | 650 | 27 | 16 | 123 |
| 2:29.1 | 1,500 | 2:29.1 | 106 | 663 | 27 | 17 | 125 |
| 2:28.1 | 2,000 | 2:28.1 | 108 | 670 | 27 | 17 | 128 |
| 2:26.2 | 2,500 | 2:26.2 | 112 | 685 | 27 | 18 | 131 |
| 2:25.5 | 3,000 | 2:25.5 | 114 | 691 | 27 | 18 | 127 |
| 2:24.1 | 3,500 | 2:24.1 | 117 | 702 | 28 | 18 | 139 |
| 2:14.8 | 4,000 | 2:14.8 | 143 | 791 | 29 | 21 | 151 |
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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.