Jonathan Wong 4000m row
4,000m
Meters
19:32.9
Time
2:26.6
Pace
218
Calories
130
Heart Rate
| Average Watts | 111 |
|---|---|
| Calories Per Hour | 682 |
| Stroke Rate | 18 |
| Stroke Count | 355 |
| Drag Factor | 127 |
October 09, 2024 08:32:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:32.9 | 4,000m | 2:26.6 | 111 | 682 | 18 | 130 |
| 2:28.6 | 500m | 2:28.6 | 107 | 667 | 17 | 115 |
| 2:31.9 | 1,000m | 2:31.9 | 100 | 643 | 17 | 117 |
| 2:28.4 | 1,500m | 2:28.4 | 107 | 668 | 17 | 124 |
| 2:27.3 | 2,000m | 2:27.3 | 110 | 676 | 18 | 129 |
| 2:27.8 | 2,500m | 2:27.8 | 108 | 673 | 18 | 131 |
| 2:26.1 | 3,000m | 2:26.1 | 112 | 686 | 18 | 137 |
| 2:25.8 | 3,500m | 2:25.8 | 113 | 688 | 19 | 140 |
| 2:17.1 | 4,000m | 2:17.1 | 136 | 767 | 21 | 153 |
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Workout Graph
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4000m session: Targeted sub-19:40 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.