Jonathan Wong 4000m row
4,000m
Meters
19:13.7
Time
2:24.2
Pace
223
Calories
133
Heart Rate
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 701 |
| Stroke Rate | 17 |
| Stroke Count | 344 |
| Drag Factor | 127 |
May 15, 2024 08:56:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:13.7 | 4,000m | 2:24.2 | 117 | 701 | 17 | 133 |
| 2:31.4 | 500m | 2:31.4 | 101 | 647 | 16 | 115 |
| 2:30.7 | 1,000m | 2:30.7 | 102 | 651 | 17 | 120 |
| 2:27.3 | 1,500m | 2:27.3 | 110 | 676 | 17 | 128 |
| 2:24.9 | 2,000m | 2:24.9 | 115 | 695 | 17 | 133 |
| 2:24.2 | 2,500m | 2:24.2 | 117 | 701 | 18 | 136 |
| 2:22.8 | 3,000m | 2:22.8 | 120 | 713 | 18 | 136 |
| 2:19.6 | 3,500m | 2:19.6 | 129 | 742 | 19 | 146 |
| 2:12.8 | 4,000m | 2:12.8 | 149 | 814 | 22 | 154 |
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Workout Graph
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4000m session: Pushed really hard throughout to try for sub-19:30 mins. session by pressing for sub 2:30 mins per 500k. Way did it! Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Felt great.