Jonathan Wong 4000m row
4,000m
Meters
19:27.3
Time
2:25.9
Pace
220
Calories
131
Heart Rate
| Average Watts | 113 |
|---|---|
| Calories Per Hour | 687 |
| Stroke Rate | 18 |
| Stroke Count | 352 |
| Drag Factor | 126 |
September 13, 2024 09:19:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:27.3 | 4,000m | 2:25.9 | 113 | 687 | 18 | 131 |
| 2:30.6 | 500m | 2:30.6 | 102 | 652 | 16 | 115 |
| 2:31.2 | 1,000m | 2:31.2 | 101 | 648 | 17 | 119 |
| 2:29.1 | 1,500m | 2:29.1 | 106 | 663 | 17 | 125 |
| 2:26.4 | 2,000m | 2:26.4 | 112 | 683 | 18 | 130 |
| 2:25.9 | 2,500m | 2:25.9 | 113 | 687 | 19 | 132 |
| 2:24.7 | 3,000m | 2:24.7 | 116 | 697 | 19 | 137 |
| 2:22.5 | 3,500m | 2:22.5 | 121 | 716 | 19 | 141 |
| 2:16.9 | 4,000m | 2:16.9 | 136 | 769 | 21 | 151 |
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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.