Jonathan Wong 4000m row
4,000m
Meters
19:37.3
Time
2:27.1
Pace
217
Calories
130
Heart Rate
| Average Watts | 110 |
|---|---|
| Calories Per Hour | 677 |
| Stroke Rate | 16 |
| Stroke Count | 335 |
| Drag Factor | 125 |
October 13, 2024 16:20:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:37.3 | 4,000m | 2:27.1 | 110 | 677 | 16 | 130 |
| 2:30.0 | 500m | 2:30.0 | 104 | 656 | 16 | 112 |
| 2:31.0 | 1,000m | 2:31.0 | 102 | 649 | 16 | 121 |
| 2:29.7 | 1,500m | 2:29.7 | 104 | 659 | 16 | 124 |
| 2:27.8 | 2,000m | 2:27.8 | 108 | 673 | 17 | 128 |
| 2:27.3 | 2,500m | 2:27.3 | 110 | 676 | 17 | 131 |
| 2:25.8 | 3,000m | 2:25.8 | 113 | 688 | 17 | 136 |
| 2:25.5 | 3,500m | 2:25.5 | 114 | 691 | 18 | 140 |
| 2:20.1 | 4,000m | 2:20.1 | 127 | 738 | 19 | 148 |
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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.