Jonathan Wong 4000m row
4,000m
Meters
19:24.3
Time
2:25.5
Pace
219
Calories
136
Heart Rate
| Average Watts | 114 |
|---|---|
| Calories Per Hour | 690 |
| Stroke Rate | 17 |
| Stroke Count | 337 |
| Drag Factor | 126 |
September 26, 2024 13:58:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:24.3 | 4,000m | 2:25.5 | 114 | 690 | 17 | 136 |
| 2:27.4 | 500m | 2:27.4 | 109 | 676 | 17 | 119 |
| 2:29.6 | 1,000m | 2:29.6 | 105 | 659 | 16 | 126 |
| 2:27.0 | 1,500m | 2:27.0 | 110 | 679 | 17 | 132 |
| 2:26.9 | 2,000m | 2:26.9 | 110 | 679 | 18 | 135 |
| 2:26.6 | 2,500m | 2:26.6 | 111 | 682 | 17 | 138 |
| 2:25.7 | 3,000m | 2:25.7 | 113 | 689 | 17 | 140 |
| 2:24.2 | 3,500m | 2:24.2 | 117 | 701 | 17 | 146 |
| 2:16.8 | 4,000m | 2:16.8 | 137 | 770 | 20 | 155 |
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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.