Jonathan Wong 4000m row
4,000m
Meters
19:21.5
Time
2:25.1
Pace
220
Calories
137
Heart Rate
| Average Watts | 114 |
|---|---|
| Calories Per Hour | 693 |
| Stroke Rate | 18 |
| Stroke Count | 353 |
| Drag Factor | 127 |
September 11, 2024 08:37:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:21.5 | 4,000m | 2:25.1 | 114 | 693 | 18 | 137 |
| 2:30.7 | 500m | 2:30.7 | 102 | 651 | 16 | 114 |
| 2:32.3 | 1,000m | 2:32.3 | 99 | 640 | 16 | 123 |
| 2:29.1 | 1,500m | 2:29.1 | 106 | 663 | 17 | 129 |
| 2:26.8 | 2,000m | 2:26.8 | 111 | 680 | 18 | 134 |
| 2:25.5 | 2,500m | 2:25.5 | 114 | 691 | 18 | 140 |
| 2:21.5 | 3,000m | 2:21.5 | 124 | 725 | 19 | 147 |
| 2:20.5 | 3,500m | 2:20.5 | 126 | 734 | 20 | 151 |
| 2:15.0 | 4,000m | 2:15.0 | 142 | 789 | 22 | 158 |
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Workout Graph
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4000m session: Targeted sub-19:30 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.