Jonathan Wong 4000m row
4,000m
Meters
19:12.9
Time
2:24.1
Pace
221
Calories
142
Heart Rate
| Average Watts | 117 |
|---|---|
| Calories Per Hour | 702 |
| Stroke Rate | 17 |
| Stroke Count | 334 |
| Drag Factor | 127 |
October 16, 2024 08:24:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:12.9 | 4,000m | 2:24.1 | 117 | 702 | 17 | 142 |
| 2:27.8 | 500m | 2:27.8 | 108 | 673 | 16 | 122 |
| 2:28.1 | 1,000m | 2:28.1 | 108 | 670 | 16 | 130 |
| 2:25.4 | 1,500m | 2:25.4 | 114 | 691 | 17 | 137 |
| 2:25.5 | 2,000m | 2:25.5 | 114 | 691 | 17 | 143 |
| 2:24.7 | 2,500m | 2:24.7 | 116 | 697 | 17 | 145 |
| 2:22.9 | 3,000m | 2:22.9 | 120 | 712 | 18 | 150 |
| 2:22.1 | 3,500m | 2:22.1 | 122 | 719 | 18 | 153 |
| 2:16.4 | 4,000m | 2:16.4 | 138 | 774 | 20 | 160 |
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Workout Graph
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4000m session: Targeted sub-19:20. 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. Pushed it. Felt great.