Jonathan Wong 4000m row
4,000m
Meters
19:18.7
Time
2:24.8
Pace
221
Calories
138
Heart Rate
| Average Watts | 115 |
|---|---|
| Calories Per Hour | 696 |
| Stroke Rate | 18 |
| Stroke Count | 357 |
| Drag Factor | 127 |
August 26, 2024 08:53:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:18.7 | 4,000m | 2:24.8 | 115 | 696 | 18 | 138 |
| 2:33.0 | 500m | 2:33.0 | 98 | 636 | 16 | 112 |
| 2:29.9 | 1,000m | 2:29.9 | 104 | 657 | 17 | 123 |
| 2:28.6 | 1,500m | 2:28.6 | 107 | 667 | 17 | 130 |
| 2:26.0 | 2,000m | 2:26.0 | 112 | 687 | 18 | 136 |
| 2:23.3 | 2,500m | 2:23.3 | 119 | 709 | 19 | 142 |
| 2:21.2 | 3,000m | 2:21.2 | 124 | 727 | 20 | 148 |
| 2:21.1 | 3,500m | 2:21.1 | 125 | 728 | 20 | 153 |
| 2:15.5 | 4,000m | 2:15.5 | 141 | 784 | 22 | 160 |
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Workout Graph
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4000m session: Targeted sub-19:20 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.