Jonathan Wong 4000m row
4,000m
Meters
19:14.7
Time
2:24.3
Pace
222
Calories
130
Heart Rate
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 700 |
| Stroke Rate | 18 |
| Stroke Count | 349 |
| Drag Factor | 128 |
May 20, 2024 08:49:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:14.7 | 4,000m | 2:24.3 | 116 | 700 | 18 | 130 |
| 2:30.6 | 500m | 2:30.6 | 102 | 652 | 16 | 112 |
| 2:30.6 | 1,000m | 2:30.6 | 102 | 652 | 17 | 118 |
| 2:29.6 | 1,500m | 2:29.6 | 105 | 659 | 17 | 120 |
| 2:26.6 | 2,000m | 2:26.6 | 111 | 682 | 18 | 126 |
| 2:25.3 | 2,500m | 2:25.3 | 114 | 692 | 18 | 132 |
| 2:23.1 | 3,000m | 2:23.1 | 119 | 711 | 18 | 136 |
| 2:17.9 | 3,500m | 2:17.9 | 133 | 759 | 20 | 144 |
| 2:11.0 | 4,000m | 2:11.0 | 156 | 835 | 22 | 152 |
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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.