Jonathan Wong 4000m row
4,000m
Meters
19:33.6
Time
2:26.7
Pace
218
Calories
130
Heart Rate
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 681 |
| Stroke Rate | 17 |
| Stroke Count | 348 |
| Drag Factor | 126 |
May 31, 2024 09:05:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:33.6 | 4,000m | 2:26.7 | 111 | 681 | 17 | 130 |
| 2:32.3 | 500m | 2:32.3 | 99 | 640 | 16 | 111 |
| 2:33.7 | 1,000m | 2:33.7 | 96 | 631 | 16 | 116 |
| 2:29.2 | 1,500m | 2:29.2 | 105 | 662 | 17 | 124 |
| 2:27.6 | 2,000m | 2:27.6 | 109 | 674 | 17 | 128 |
| 2:26.4 | 2,500m | 2:26.4 | 112 | 683 | 18 | 133 |
| 2:25.6 | 3,000m | 2:25.6 | 113 | 690 | 18 | 137 |
| 2:23.5 | 3,500m | 2:23.5 | 118 | 707 | 19 | 142 |
| 2:15.2 | 4,000m | 2:15.2 | 142 | 787 | 21 | 152 |
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Workout Graph
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4000m session: Target sub-19:40 mins. Hit it! Focused 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.