Jonathan Wong 4000m row
4,000m
Meters
19:34.1
Time
2:26.7
Pace
219
Calories
127
Heart Rate
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 681 |
| Stroke Rate | 17 |
| Stroke Count | 353 |
| Drag Factor | 127 |
September 08, 2024 10:47:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:34.1 | 4,000m | 2:26.7 | 111 | 681 | 17 | 127 |
| 2:34.0 | 500m | 2:34.0 | 96 | 629 | 16 | 106 |
| 2:33.1 | 1,000m | 2:33.1 | 98 | 635 | 16 | 116 |
| 2:29.2 | 1,500m | 2:29.2 | 105 | 662 | 17 | 119 |
| 2:27.4 | 2,000m | 2:27.4 | 109 | 676 | 18 | 124 |
| 2:26.7 | 2,500m | 2:26.7 | 111 | 681 | 18 | 130 |
| 2:24.6 | 3,000m | 2:24.6 | 116 | 698 | 19 | 134 |
| 2:22.0 | 3,500m | 2:22.0 | 122 | 720 | 19 | 143 |
| 2:17.2 | 4,000m | 2:17.2 | 136 | 766 | 21 | 151 |
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Workout Graph
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4000m session: Targeted sub-19:40 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.