Jonathan Wong 4000m row
4,000m
Meters
19:41.4
Time
2:27.6
Pace
216
Calories
131
Heart Rate
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 674 |
| Stroke Rate | 18 |
| Stroke Count | 358 |
| Drag Factor | 124 |
July 01, 2024 16:43:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:41.4 | 4,000m | 2:27.6 | 109 | 674 | 18 | 131 |
| 2:31.6 | 500m | 2:31.6 | 100 | 645 | 17 | 115 |
| 2:33.9 | 1,000m | 2:33.9 | 96 | 630 | 17 | 118 |
| 2:30.0 | 1,500m | 2:30.0 | 104 | 656 | 18 | 126 |
| 2:28.1 | 2,000m | 2:28.1 | 108 | 670 | 18 | 130 |
| 2:26.7 | 2,500m | 2:26.7 | 111 | 681 | 19 | 134 |
| 2:25.7 | 3,000m | 2:25.7 | 113 | 689 | 19 | 138 |
| 2:25.5 | 3,500m | 2:25.5 | 114 | 691 | 19 | 141 |
| 2:20.0 | 4,000m | 2:20.0 | 128 | 738 | 20 | 146 |
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Workout Graph
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4000m session: Target sub-19:50 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.