Jonathan Wong 4000m row
4,000m
Meters
19:29.9
Time
2:26.2
Pace
219
Calories
133
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 685 |
| Stroke Rate | 18 |
| Stroke Count | 360 |
| Drag Factor | 130 |
May 05, 2024 08:26:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:29.9 | 4,000m | 2:26.2 | 112 | 685 | 18 | 133 |
| 2:29.8 | 500m | 2:29.8 | 104 | 658 | 17 | 118 |
| 2:31.5 | 1,000m | 2:31.5 | 101 | 646 | 17 | 123 |
| 2:30.0 | 1,500m | 2:30.0 | 104 | 656 | 17 | 129 |
| 2:28.2 | 2,000m | 2:28.2 | 108 | 670 | 18 | 131 |
| 2:27.3 | 2,500m | 2:27.3 | 110 | 676 | 18 | 134 |
| 2:24.9 | 3,000m | 2:24.9 | 115 | 695 | 19 | 133 |
| 2:22.4 | 3,500m | 2:22.4 | 121 | 717 | 20 | 145 |
| 2:15.7 | 4,000m | 2:15.7 | 140 | 782 | 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. Wore HRM tighter and it recorded throughout. Lesson learned. Felt great.