Jonathan Wong 4000m row
4,000m
Meters
19:23.2
Time
2:25.4
Pace
222
Calories
141
Heart Rate
| Average Watts | 114 |
|---|---|
| Calories Per Hour | 691 |
| Stroke Rate | 19 |
| Stroke Count | 369 |
| Drag Factor | 125 |
August 17, 2024 16:36:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:23.2 | 4,000m | 2:25.4 | 114 | 691 | 19 | 141 |
| 2:32.3 | 500m | 2:32.3 | 99 | 640 | 17 | 120 |
| 2:31.7 | 1,000m | 2:31.7 | 100 | 645 | 17 | 125 |
| 2:27.7 | 1,500m | 2:27.7 | 109 | 673 | 18 | 134 |
| 2:24.8 | 2,000m | 2:24.8 | 115 | 696 | 19 | 141 |
| 2:23.9 | 2,500m | 2:23.9 | 117 | 704 | 20 | 146 |
| 2:21.9 | 3,000m | 2:21.9 | 122 | 721 | 20 | 152 |
| 2:22.6 | 3,500m | 2:22.6 | 121 | 715 | 20 | 153 |
| 2:18.3 | 4,000m | 2:18.3 | 132 | 755 | 22 | 160 |
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Workout Graph
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4000m session: 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.