Jonathan Wong 4000m row
4,000m
Meters
19:33.7
Time
2:26.7
Pace
218
Calories
129
Heart Rate
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 681 |
| Stroke Rate | 18 |
| Stroke Count | 353 |
| Drag Factor | 127 |
May 13, 2024 09:03:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:33.7 | 4,000m | 2:26.7 | 111 | 681 | 18 | 129 |
| 2:34.2 | 500m | 2:34.2 | 95 | 628 | 16 | 112 |
| 2:34.2 | 1,000m | 2:34.2 | 95 | 628 | 16 | 117 |
| 2:31.9 | 1,500m | 2:31.9 | 100 | 643 | 17 | 121 |
| 2:28.4 | 2,000m | 2:28.4 | 107 | 668 | 18 | 127 |
| 2:26.6 | 2,500m | 2:26.6 | 111 | 682 | 18 | 127 |
| 2:24.3 | 3,000m | 2:24.3 | 116 | 700 | 18 | 136 |
| 2:19.8 | 3,500m | 2:19.8 | 128 | 740 | 20 | 145 |
| 2:14.2 | 4,000m | 2:14.2 | 145 | 798 | 22 | 152 |
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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. Just missed! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Felt great.