Jonathan Wong 4000m row
4,000m
Meters
19:38.8
Time
2:27.3
Pace
217
Calories
135
Heart Rate
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 676 |
| Stroke Rate | 17 |
| Stroke Count | 350 |
| Drag Factor | 125 |
June 22, 2024 12:10:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:38.8 | 4,000m | 2:27.3 | 109 | 676 | 17 | 135 |
| 2:31.2 | 500m | 2:31.2 | 101 | 648 | 17 | 117 |
| 2:30.8 | 1,000m | 2:30.8 | 102 | 651 | 17 | 127 |
| 2:28.2 | 1,500m | 2:28.2 | 108 | 670 | 18 | 131 |
| 2:26.9 | 2,000m | 2:26.9 | 110 | 679 | 18 | 136 |
| 2:28.1 | 2,500m | 2:28.1 | 108 | 670 | 18 | 137 |
| 2:27.6 | 3,000m | 2:27.6 | 109 | 674 | 18 | 140 |
| 2:26.6 | 3,500m | 2:26.6 | 111 | 682 | 18 | 143 |
| 2:19.5 | 4,000m | 2:19.5 | 129 | 743 | 20 | 152 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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.