Jonathan Wong 4000m row
4,000m
Meters
19:22.0
Time
2:25.2
Pace
220
Calories
138
Heart Rate
| Average Watts | 114 |
|---|---|
| Calories Per Hour | 693 |
| Stroke Rate | 18 |
| Stroke Count | 367 |
July 07, 2024 08:08:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:22.0 | 4,000m | 2:25.2 | 114 | 693 | 18 | 138 |
| 2:29.0 | 500m | 2:29.0 | 106 | 664 | 17 | 119 |
| 2:29.1 | 1,000m | 2:29.1 | 106 | 663 | 18 | 128 |
| 2:26.9 | 1,500m | 2:26.9 | 110 | 679 | 18 | 136 |
| 2:25.0 | 2,000m | 2:25.0 | 115 | 695 | 19 | 140 |
| 2:27.9 | 2,500m | 2:27.9 | 108 | 672 | 19 | 137 |
| 2:24.5 | 3,000m | 2:24.5 | 116 | 699 | 20 | 144 |
| 2:22.1 | 3,500m | 2:22.1 | 122 | 719 | 20 | 149 |
| 2:17.5 | 4,000m | 2:17.5 | 135 | 763 | 21 | 156 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
4000m session: After tired session yesterday targeted sub-19:30 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.