Jonathan Wong 4000m row
4,000m
Meters
19:19.3
Time
2:24.9
Pace
220
Calories
136
Heart Rate
| Average Watts | 115 |
|---|---|
| Calories Per Hour | 695 |
| Stroke Rate | 18 |
| Stroke Count | 364 |
| Drag Factor | 127 |
August 30, 2024 08:22:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:19.3 | 4,000m | 2:24.9 | 115 | 695 | 18 | 136 |
| 2:27.7 | 500m | 2:27.7 | 109 | 673 | 17 | 117 |
| 2:29.6 | 1,000m | 2:29.6 | 105 | 659 | 17 | 127 |
| 2:26.3 | 1,500m | 2:26.3 | 112 | 684 | 18 | 134 |
| 2:25.9 | 2,000m | 2:25.9 | 113 | 687 | 19 | 136 |
| 2:25.6 | 2,500m | 2:25.6 | 113 | 690 | 19 | 137 |
| 2:23.2 | 3,000m | 2:23.2 | 119 | 710 | 20 | 143 |
| 2:23.8 | 3,500m | 2:23.8 | 118 | 705 | 20 | 146 |
| 2:17.1 | 4,000m | 2:17.1 | 136 | 767 | 21 | 155 |
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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.