Jonathan Wong 4000m row
4,000m
Meters
19:12.3
Time
2:24.0
Pace
222
Calories
136
Heart Rate
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 703 |
| Stroke Rate | 18 |
| Stroke Count | 348 |
| Drag Factor | 127 |
June 03, 2024 08:39:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:12.3 | 4,000m | 2:24.0 | 117 | 703 | 18 | 136 |
| 2:31.5 | 500m | 2:31.5 | 101 | 646 | 16 | 116 |
| 2:29.5 | 1,000m | 2:29.5 | 105 | 660 | 16 | 125 |
| 2:27.5 | 1,500m | 2:27.5 | 109 | 675 | 17 | 128 |
| 2:24.6 | 2,000m | 2:24.6 | 116 | 698 | 18 | 136 |
| 2:24.3 | 2,500m | 2:24.3 | 116 | 700 | 18 | 138 |
| 2:21.5 | 3,000m | 2:21.5 | 124 | 725 | 19 | 144 |
| 2:19.6 | 3,500m | 2:19.6 | 129 | 742 | 19 | 149 |
| 2:13.8 | 4,000m | 2:13.8 | 146 | 802 | 22 | 155 |
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Workout Graph
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4000m session: Pushed hard throughout to try for sub-19:20 mins 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.