Jonathan Wong 4000m row
4,000m
Meters
19:10.1
Time
2:23.7
Pace
221
Calories
137
Heart Rate
| Average Watts | 118 |
|---|---|
| Calories Per Hour | 705 |
| Stroke Rate | 18 |
| Stroke Count | 352 |
| Drag Factor | 125 |
September 28, 2024 13:32:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:10.1 | 4,000m | 2:23.7 | 118 | 705 | 18 | 137 |
| 2:29.0 | 500m | 2:29.0 | 106 | 664 | 17 | 115 |
| 2:28.7 | 1,000m | 2:28.7 | 106 | 666 | 17 | 125 |
| 2:25.7 | 1,500m | 2:25.7 | 113 | 689 | 17 | 129 |
| 2:25.3 | 2,000m | 2:25.3 | 114 | 692 | 18 | 135 |
| 2:23.2 | 2,500m | 2:23.2 | 119 | 710 | 18 | 141 |
| 2:22.0 | 3,000m | 2:22.0 | 122 | 720 | 19 | 147 |
| 2:20.5 | 3,500m | 2:20.5 | 126 | 734 | 20 | 150 |
| 2:15.7 | 4,000m | 2:15.7 | 140 | 782 | 21 | 159 |
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Workout Graph
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4000m session: Targeted sub-19:10 mins. Just missed!! 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.