Jonathan Wong 4000m row
4,000m
Meters
19:14.9
Time
2:24.3
Pace
220
Calories
137
Heart Rate
| Average Watts | 116 |
|---|---|
| Calories Per Hour | 700 |
| Stroke Rate | 17 |
| Stroke Count | 341 |
| Drag Factor | 127 |
October 19, 2024 14:22:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M | |
|---|---|---|---|---|---|---|
| 19:14.9 | 4,000m | 2:24.3 | 116 | 700 | 17 | 137 |
| 2:27.1 | 500m | 2:27.1 | 110 | 678 | 15 | 117 |
| 2:28.2 | 1,000m | 2:28.2 | 108 | 670 | 16 | 122 |
| 2:27.1 | 1,500m | 2:27.1 | 110 | 678 | 17 | 129 |
| 2:26.3 | 2,000m | 2:26.3 | 112 | 684 | 18 | 135 |
| 2:25.4 | 2,500m | 2:25.4 | 114 | 691 | 18 | 139 |
| 2:23.0 | 3,000m | 2:23.0 | 120 | 711 | 18 | 147 |
| 2:20.7 | 3,500m | 2:20.7 | 126 | 732 | 19 | 152 |
| 2:17.0 | 4,000m | 2:17.0 | 136 | 768 | 20 | 159 |
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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.