Jonathan Wong 4000m row
4,000m
Meters
19:30.0
Time
2:26.2
Pace
218
Calories
130
Heart Rate
| Average Watts | 112 |
|---|---|
| Calories Per Hour | 685 |
| Stroke Rate | 17 |
| Stroke Count | 343 |
| Drag Factor | 126 |
July 10, 2024 11:19:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:30.0 | 4,000m | 2:26.2 | 112 | 685 | 17 | 130 |
| 2:33.5 | 500m | 2:33.5 | 97 | 633 | 16 | 111 |
| 2:32.3 | 1,000m | 2:32.3 | 99 | 640 | 16 | 115 |
| 2:29.1 | 1,500m | 2:29.1 | 106 | 663 | 17 | 123 |
| 2:26.9 | 2,000m | 2:26.9 | 110 | 679 | 17 | 129 |
| 2:26.3 | 2,500m | 2:26.3 | 112 | 684 | 18 | 132 |
| 2:25.2 | 3,000m | 2:25.2 | 114 | 693 | 18 | 137 |
| 2:22.5 | 3,500m | 2:22.5 | 121 | 716 | 19 | 142 |
| 2:14.2 | 4,000m | 2:14.2 | 145 | 798 | 21 | 154 |
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Workout Graph
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4000m session: Targeted sub-19:30 mins. Just missed! 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.