Jonathan Wong 4000m row
4,000m
Meters
19:26.8
Time
2:25.8
Pace
220
Calories
134
Heart Rate
| Average Watts | 113 |
|---|---|
| Calories Per Hour | 688 |
| Stroke Rate | 17 |
| Stroke Count | 343 |
| Drag Factor | 127 |
September 16, 2024 08:30:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:26.8 | 4,000m | 2:25.8 | 113 | 688 | 17 | 134 |
| 2:29.7 | 500m | 2:29.7 | 104 | 659 | 16 | 117 |
| 2:30.2 | 1,000m | 2:30.2 | 103 | 655 | 16 | 123 |
| 2:29.4 | 1,500m | 2:29.4 | 105 | 661 | 17 | 127 |
| 2:26.9 | 2,000m | 2:26.9 | 110 | 679 | 17 | 132 |
| 2:25.9 | 2,500m | 2:25.9 | 113 | 687 | 18 | 136 |
| 2:24.0 | 3,000m | 2:24.0 | 117 | 703 | 18 | 142 |
| 2:23.4 | 3,500m | 2:23.4 | 119 | 708 | 18 | 145 |
| 2:17.3 | 4,000m | 2:17.3 | 135 | 765 | 21 | 154 |
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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.