Jonathan Wong 4000m row
4,000m
Meters
19:45.2
Time
2:28.1
Pace
217
Calories
129
Heart Rate
| Average Watts | 108 |
|---|---|
| Calories Per Hour | 670 |
| Stroke Rate | 18 |
| Stroke Count | 375 |
| Drag Factor | 128 |
August 23, 2024 08:15:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:45.2 | 4,000m | 2:28.1 | 108 | 670 | 18 | 129 |
| 2:32.6 | 500m | 2:32.6 | 98 | 638 | 17 | 113 |
| 2:34.6 | 1,000m | 2:34.6 | 95 | 625 | 17 | 116 |
| 2:31.1 | 1,500m | 2:31.1 | 101 | 649 | 18 | 124 |
| 2:28.6 | 2,000m | 2:28.6 | 107 | 667 | 19 | 128 |
| 2:28.3 | 2,500m | 2:28.3 | 107 | 669 | 19 | 129 |
| 2:26.1 | 3,000m | 2:26.1 | 112 | 686 | 19 | 136 |
| 2:24.6 | 3,500m | 2:24.6 | 116 | 698 | 20 | 140 |
| 2:19.4 | 4,000m | 2:19.4 | 129 | 744 | 22 | 147 |
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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.