Jonathan Wong 4000m row
4,000m
Meters
19:38.6
Time
2:27.3
Pace
218
Calories
128
Heart Rate
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 676 |
| Stroke Rate | 17 |
| Stroke Count | 348 |
| Drag Factor | 127 |
May 29, 2024 08:55:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:38.6 | 4,000m | 2:27.3 | 109 | 676 | 17 | 128 |
| 2:32.7 | 500m | 2:32.7 | 98 | 638 | 16 | 114 |
| 2:31.7 | 1,000m | 2:31.7 | 100 | 645 | 17 | 116 |
| 2:30.1 | 1,500m | 2:30.1 | 103 | 656 | 17 | 121 |
| 2:28.0 | 2,000m | 2:28.0 | 108 | 671 | 17 | 127 |
| 2:27.8 | 2,500m | 2:27.8 | 108 | 673 | 18 | 131 |
| 2:26.4 | 3,000m | 2:26.4 | 112 | 683 | 18 | 134 |
| 2:25.6 | 3,500m | 2:25.6 | 113 | 690 | 19 | 135 |
| 2:16.3 | 4,000m | 2:16.3 | 138 | 775 | 21 | 151 |
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Workout Graph
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4000m session: Lighter session. Target sub-19:40 mins. session by pressing for sub 2:30 mins per 500k. Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Felt great.