Setting Your Rower on the Correct Damper (NOT 10!)

#fitnessmotivation #rowing #fitnessinstruction

A simple range for setting your damper on the rower.

Drag Factor Guide:
2k+ = 105-120
500m-2k = 120-135
Less than or equal to 500m = 135-150

Equipment used in this video:

[TGC]

I've being rowing 20 minute 5ks at a damper setting of 10 for the past 6 months. HAHA! I wondered how I was possibly going to shave any more time without passing out. I had no idea "drag factor" was a thing until literally today!

[Vusseyv]

I’ve used these for years and never knew any of this. Thanks so much

[FrankCastle]

Good video, I am just getting in to using the rower and always put it to 10 for everything, will adjust my settings now based on your recommendations.

[NiamhAdventureTime]

Ah man, this is so helpful. I’ve been rowing 5ks at 10 setting too, and really struggling to get it under 20 mins, will be giving it a go with these recommendations now!

[brunodanner]

I have an excellent rower, but it is not a Concept. I just keep everything clean of dust, chain oiled, rollers immaculate. Currently use it at L3 for all distances. As my conditioning improves, I hope to work to L4 this year.

[Long_Machine]

I’m new to the concept too. On your self selected fan setting of five. How much power are you making or how many whites are you making say for a 2 km distance? So using your self selected fan setting of five and its equivalent drag factor how many watts? I’m just trying to make a sense of this because the machine I use at the YMCA. I have been able to make very few watts with the fan setting at around three or four. I moved it up today to what I think was an eight and I saw more power over the 1500 pieces. My drag factor was 170. 5:32

[WldSmle]

As someone who is 320lbs i can tell you in my experience the lower the damper setting the more joint pain i get. On a 5 i tend to almost throw myself and pull on my hip flexors at the end of my stroke and im very very sore after getting off the machine.
The 10 i can hit my target heart rate and i dont get this pain. Just did 10 miles tonight!

[poinky]

Between 4-5 is what the rowers use, as this is the closest to resembling the drag actual water creates

[craigrfoley]

Thanks been doing 7.5 for 6.5k and felt ok but taking 30 mins or so and gets tough

[vincepeacham]

Hi Matt, fantastic video, great advice. I'm 65, been rowing and using a C2 for about 6 months. I really enjoy WOD, which is interval training. Would you advise to add all the distances up and set the damper from that distance, or set it for each individual distance please?

[Lexington]

Priceless advice!

I assumed it was resistance. I’ve been dying a death doing sub 7 minute 2000m rows on level 10!

[stevenrigby]

Great info. If you could make a video for the bike and ski erg that would be greatly appreciated.

[wolfa]

Hahaha, no fool like an old fool. I’m glad I came across you. Thanks Matt❗️I’m looking for considered advice.
I’m 66, always rowed my 10k plus in 1 hour, and always at damper setting 10.
Having watched the video and listening to what Matt has said, I’m trying to calculate what the best damper setting for a 10K row should be? I don’t break the row until I have completed the 1 hour/10k. I’d appreciate a pointer or two. Thanks in advance ❗️

[josephtemple]

I apologize in advance if this is a stupid question: I used to lift hard but over the past year, I've become addicted to rowing on an erg. Due to my gym rat background, I always placed the damper at 10 and have been rowing 10k 6 days a week for nearly six months. My best time was 38:38 at the 10 setting. I noticed on the Concept 2 site that when they show what constitutes 'beginner, intermediate, and elite' they don't show what the damper is set at. So if I can row 10k at 38:38, how much time do you think would be shaved off if it was at a 6 or 7? And shouldn't they show was the damper is set at; it seems to me that there's a big difference between rowing at a 10 and rowing at a 1 but Concept 2 makes no distinction.

[HashimAlmadani]

I may have an unusual question,
what about when the row fan and the chain are dirty, basically the catch feels different on a regular 6 ". It's like something is missing" That's why I put it on an 8 instead of that, and it gives me the same feeling, splits of a 5, 5 to 6 Clean/new rower
Does that make sense to you?

[danielcielmaee]

How’d you come up with those drag factors being good?

[brysonrasmussen]

Super helpful! I’ve been cranking on 10 at all times ha. Does this apply to the bike Erg as well?

[arkangel]

I love you Matt. You explain things so well and always give great training advice. Was awesome to see you win on TV. I was wondering for 500m sprint for police test should I set try to get that 150 range? Thank you.

[sailorjoe]

So what setting would I use if I wanted to start training for endurance, stamina, aerobic capacity?

[Chaosworkout]

Wow thanks for the advice, i just tried this machine today and had it set to 10 on the dampener unknowingly. I was testing my time for 100m and got (1:20-500m, , 16.4-100m ) do you know if my time would've been any different if it was set to a different damp level? Also what damper level do they use for the world record attempts? Thank you, this machine is no joke