Jonathan Wong 4000m row
4,000m
Meters
19:27.8
Time
2:25.9
Pace
219
Calories
135
Heart Rate
| Average Watts | 113 |
|---|---|
| Calories Per Hour | 687 |
| Stroke Rate | 18 |
| Stroke Count | 355 |
| Drag Factor | 124 |
May 11, 2024 19:30:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:27.8 | 4,000m | 2:25.9 | 113 | 687 | 18 | 135 |
| 2:36.3 | 500m | 2:36.3 | 92 | 615 | 16 | 117 |
| 2:32.0 | 1,000m | 2:32.0 | 100 | 643 | 17 | 124 |
| 2:29.5 | 1,500m | 2:29.5 | 105 | 660 | 17 | 128 |
| 2:27.3 | 2,000m | 2:27.3 | 110 | 676 | 18 | 133 |
| 2:25.7 | 2,500m | 2:25.7 | 113 | 689 | 18 | 136 |
| 2:23.0 | 3,000m | 2:23.0 | 120 | 711 | 19 | 141 |
| 2:18.9 | 3,500m | 2:18.9 | 131 | 749 | 19 | 149 |
| 2:15.0 | 4,000m | 2:15.0 | 142 | 789 | 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.