Jonathan Wong 4000m row
4,000m
Meters
19:18.3
Time
2:24.7
Pace
220
Calories
137
Heart Rate
| Average Watts | 115 |
|---|---|
| Calories Per Hour | 696 |
| Stroke Rate | 18 |
| Stroke Count | 357 |
| Drag Factor | 125 |
September 01, 2024 14:54:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:18.3 | 4,000m | 2:24.7 | 115 | 696 | 18 | 137 |
| 2:27.9 | 500m | 2:27.9 | 108 | 672 | 17 | 120 |
| 2:28.6 | 1,000m | 2:28.6 | 107 | 667 | 18 | 127 |
| 2:26.5 | 1,500m | 2:26.5 | 111 | 683 | 18 | 132 |
| 2:24.5 | 2,000m | 2:24.5 | 116 | 699 | 19 | 139 |
| 2:25.0 | 2,500m | 2:25.0 | 115 | 695 | 18 | 140 |
| 2:25.0 | 3,000m | 2:25.0 | 115 | 695 | 18 | 140 |
| 2:23.1 | 3,500m | 2:23.1 | 119 | 711 | 19 | 147 |
| 2:17.6 | 4,000m | 2:17.6 | 134 | 762 | 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.