Jonathan Wong 4000m row
4,000m
Meters
19:38.5
Time
2:27.3
Pace
217
Calories
129
Heart Rate
| Average Watts | 109 |
|---|---|
| Calories Per Hour | 676 |
| Stroke Rate | 18 |
| Stroke Count | 361 |
| Drag Factor | 128 |
October 11, 2024 08:27:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:38.5 | 4,000m | 2:27.3 | 109 | 676 | 18 | 129 |
| 2:31.7 | 500m | 2:31.7 | 100 | 645 | 17 | 109 |
| 2:31.4 | 1,000m | 2:31.4 | 101 | 647 | 17 | 119 |
| 2:29.7 | 1,500m | 2:29.7 | 104 | 659 | 18 | 124 |
| 2:28.3 | 2,000m | 2:28.3 | 107 | 669 | 18 | 128 |
| 2:26.4 | 2,500m | 2:26.4 | 112 | 683 | 18 | 133 |
| 2:25.9 | 3,000m | 2:25.9 | 113 | 687 | 19 | 137 |
| 2:25.2 | 3,500m | 2:25.2 | 114 | 693 | 19 | 139 |
| 2:19.9 | 4,000m | 2:19.9 | 128 | 739 | 21 | 149 |
Click and drag on the graph to zoom in on a section.
Workout Graph
Loading data.
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.