Jonathan Wong 4000m row
4,000
Meters
19:31.6
Time
2:26.4
Pace
219
Calories
139
Heart Rate
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 683 |
| Stroke Rate | 17 |
| Stroke Count | 348 |
| Drag Factor | 127 |
July 14, 2024 09:00:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:31.6 | 4,000 | 2:26.4 | 111 | 683 | 17 | 139 |
| 2:30.2 | 500 | 2:30.2 | 103 | 655 | 16 | 122 |
| 2:29.9 | 1,000 | 2:29.9 | 104 | 657 | 16 | 132 |
| 2:29.2 | 1,500 | 2:29.2 | 105 | 662 | 17 | 134 |
| 2:26.9 | 2,000 | 2:26.9 | 110 | 679 | 18 | 138 |
| 2:26.6 | 2,500 | 2:26.6 | 111 | 682 | 18 | 141 |
| 2:25.8 | 3,000 | 2:25.8 | 113 | 688 | 18 | 145 |
| 2:24.8 | 3,500 | 2:24.8 | 115 | 696 | 19 | 147 |
| 2:18.2 | 4,000 | 2:18.2 | 133 | 756 | 20 | 157 |
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Workout Graph
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4000m session: Targeted 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.