Jonathan Wong 4000m row
4,000m
Meters
19:40.9
Time
2:27.6
Pace
218
Calories
126
Heart Rate
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 674 |
| Stroke Rate | 17 |
| Stroke Count | 349 |
| Drag Factor | 125 |
June 05, 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 | |
|---|---|---|---|---|---|---|
| 19:40.9 | 4,000m | 2:27.6 | 109 | 674 | 17 | 126 |
| 2:33.1 | 500m | 2:33.1 | 98 | 635 | 16 | 109 |
| 2:34.7 | 1,000m | 2:34.7 | 95 | 625 | 16 | 113 |
| 2:31.2 | 1,500m | 2:31.2 | 101 | 648 | 17 | 119 |
| 2:28.7 | 2,000m | 2:28.7 | 106 | 666 | 17 | 123 |
| 2:27.3 | 2,500m | 2:27.3 | 110 | 676 | 18 | 130 |
| 2:25.5 | 3,000m | 2:25.5 | 114 | 691 | 19 | 134 |
| 2:23.8 | 3,500m | 2:23.8 | 118 | 705 | 18 | 137 |
| 2:16.7 | 4,000m | 2:16.7 | 137 | 771 | 21 | 148 |
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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. Just missed. Focused on drive length =/> 1.20 m/stroke. Tried to maintain sub 2:25 pace per 500m. Felt great.