Jonathan Wong 4000m row
4,000m
Meters
19:48.0
Time
2:28.5
Pace
217
Calories
126
Heart Rate
| Average Watts | 107 |
|---|---|
| Calories Per Hour | 667 |
| Stroke Rate | 17 |
| Stroke Count | 354 |
| Drag Factor | 126 |
August 20, 2024 15:06:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:48.0 | 4,000m | 2:28.5 | 107 | 667 | 17 | 126 |
| 2:32.7 | 500m | 2:32.7 | 98 | 638 | 16 | 112 |
| 2:32.5 | 1,000m | 2:32.5 | 99 | 639 | 17 | 119 |
| 2:29.6 | 1,500m | 2:29.6 | 105 | 659 | 17 | 124 |
| 2:27.8 | 2,000m | 2:27.8 | 108 | 673 | 18 | 126 |
| 2:27.0 | 2,500m | 2:27.0 | 110 | 679 | 18 | 130 |
| 2:28.0 | 3,000m | 2:28.0 | 108 | 671 | 18 | 131 |
| 2:27.0 | 3,500m | 2:27.0 | 110 | 679 | 19 | 133 |
| 2:23.4 | 4,000m | 2:23.4 | 119 | 708 | 20 | 140 |
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Workout Graph
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4000m session: Targeted 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.