HOW TO USE DRAG FACTOR and Damper Setting Effectively on the Concept 2 Indoor Rower

Confused about where to set your damper on the Concept 2 Indoor Rower? Hopefully this helps. (HINT: Don't do what elite athletes do if you are not an elite athlete yourself.)

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[TravisGardner]

If you are used to using a higher drag factor than I recommend in this video you should GRADUALLY lower it to the range I suggest (maybe lower by 5 per week till you get to the desired range and only keep lowering if you have no back issues). Connecting with lower resistance setting requires better technique and if you do not have good mechanics at the front end you may develop a tender back.

Your split will be slower at lower drag factors if all other factors are held consistent. I suggesting compensating slightly with a quicker drive, but don't get to the point where you are "spinning your wheels". You should still feel a firm connection and acceleration, but a lower split is ok if you still have good drive mechanics/dynamics. If you struggle to keep your steady state from reaching higher intensity levels, this is a good way to bring your effort in line with where it should be without slowing down your leg drive.

[andreasvonkoskull]

Hi Travis! Thanks a bunch for making this video. Wish I had seen it before as I could see some clear benefits from this from my first erg session after I watched it!

[rowalong]

I found this really interesting. I've been rowing 'properly' on the Erg since 2013 (I don't do OTW rowing) - and I've always been told to hold the same DF and only change it when I'm doing anything like 500m / 1min / 100m races by increasing it to take advantage at higher stroke rates. What you're saying about lowering the drag for lower rates does make sense in terms of consistency of leg drive speed. Assuming that what I took from this is correct of course! That from a mechanical point of view, it makes sense to have the same drive speed for all paces - so my 32spm 2K TT drive speed is the same as my 18spm 2K+20 pace drive speed. Lowering the drag being the way to make sure that I can hit that pace at the same drive speed, even though there's a longer period of recovery between the two stroke rates

I’ve never closed my mind off to any kind of different approach to training, so I’ll be sure to put this into practise and see how it feels. I run a channel with lots of workouts for people to RowAlong with (and judge my butt-scoot) and it’ll be interesting to see how this fits in with those kinds of training sessions.

(For info, I'm 46, lightweight, inseam 31 inches. My best 2K was 6:37 at 165DF - and I've never been able to get near that with a 130DF. I use 145 right now for all sessions. Technique wise, I've got a bit of a butt-scoot going on, and I have an annoying 'lunge' from my shoulders (in fact, watch any of my recent RowAlong workouts if you want to see my form) - so I don't think I'm the type of rower who fights the weight of the machine with an early upper body hinge.)
Thanks!

[bronsteinr]

I am 48, 6’3”, 225 pounds. I was a marathoner and my running weight was 210, but started rowing because all three of my kids are rowers. Started in the erg and a year ago learned to row on the water. I very competitive and my goal is to get as fast as I can. My best 2k is 6:48, my best 6k is 22:02. I row at 130 drag factor and find both in the water and on the erg that I row much faster at lower stroke rates with max power. On the erg I can hold 28 stroke rate and when I go higher my heart rate increases quickly and my row/test go downhill quickly. Same in the water. I can hold 24 with max power for scrimmage races but the others are at 28-30 and I get slower.

[liwd]

Hello Travis. Thanks for another great video ( all of them are very informative and excellent). Thanks for your take on drag factors. After years of training at too high a DF ( 120-130), I’ve been trying to reduce it significantly for the last few weeks and I’m now using a 95-100 setting for UT2 sessions. I’m noticing that my drive time has reduced quite significantly and closer to that ideal 0, 7. Also, I’ve watched pretty much all your videos about steady state and I changed my approach completely about HR training. Will see how that goes in the next few months! For anyone interested, I’m 37, 6’2, 80kg, and I’m looking to compete as a LW at french nationals indoors champ in feb 2022. ( if those ~5kg become too hard to lose, I’ll stick with Hw) and hopefully achieve a sub7 2k.

[momomomo-rvct]

Really thank you for this awesome video. And hello from France Travis

[torsionality]

Really interesting. With the cycling analogy: I run a 50/34 chainring on my commuter bike and a 52/36 on my go-fast TT bike.
I've been running a 115-120 drag factor, dropping it down 5 points for half marathon and up, and raising it for 500 and under sprints, so that sounds in line with what you're saying. (41M, 7:18 2K).
Actually, I was erging yesterday morning and the wind started to kick up around sunrise, and the drag factor crept up about 5 - the wind was blowing right into the side of the fan cage. Tapped the damper down a bit and kept going

[cannibalholocaust]

I picked up gym used Model C and cleaned it out and got the fan housing newly powder coated. Cleaned the flywheel and fins like new. PM5 displaying 249 DF (before it was 180) so I’m pleased. Makes nice whooshing sound too. Advise people to stay at low drag to avoid injury.

[eldonlarson]

What drag factor for 72 year old 180 pound 5'11", pant inseam 30-31, 2K @ 7:35. Where set for training and where if decide to compete?

[adamcrew]

Thanks so much for this video. Very informative. I am fairly new to indoor rowing. I am aMasters athlete, 48yo, 6’3, 95kg. Current PBs are 3.05 1k and 6.37 2k R30. Have always had DF at 130-135 (based on GB rowing advice) but guess this is for elite? I’d be very grateful for any advice on where I should be with DF. Thanks again

[foowishamewican]

Great video and very going to put that into practice....question if your doing a sprint surely you don't want a high damper setting because that will slow your start? Thanks

[micahmalloy]

This is eye opening for me as I have always been using the same DF for all of my erg training.

I am a 55 year old male with a 34” inseam. I have been using a DF of 115. What should I use for steady state?

[sjkress]

Loved the video! Finding the optimal drag factor(s) for training and racing is something I’ve been working on for a while. I’d love to get your thoughts. Here is some information about me. I’m 35 years old. I ran long distance (5K to the marathon) from high school through 2018 when I switched to erging as my primary form of exercise. I generally log between 60-80K per week on the erg. I’m 5’7 and 135 lbs. My inseam is 30 inches. My personal best in the 2K is 6:57.9, set in May. The drag factor for that piece was 119. My best 1K (also from May) is 3:19.2 (122 drag factor), and my best 500 is 1:32.9 (at 150 drag factor). Thanks, and keep this great content coming!

[gilesstewart]

Travis, I'm 65 years old, 5'7" with a 30" inseam. I'm new to Concept2 and trying to find the right DF. I have been rowing for about a little over a year on WaterRower and pulled a 7:12 2k on that - so, assuming around an 8:00 on C2. Would appreciate your thoughts, thanks.

[jshepar]

Thanks for the video.

I’m a 38 yo male, 162#, 5’11”
My 2k is in the 7:20s, trying to get better. For several years I’ve rowed everything at ~124 DF. I had no idea I should be lower (especially for the longer rows!) thanks for any advice on my DF. Would also like to hear advice on s/m for 2k, 5k, 10k. Thanks much!

[ronbiggs]

Some great info in the video. So I am new to rowing and using it for cross training as a trail ultra runner. I am 6’1’ and 205 pounds with a 34’ inseam. Just trying to figure my drag factors for steady state 10, 000 meters and a more power focused shorter distance. Was thinking about 90 DF for the steady state and about 120 DF for the power sessions. Any advice?

[Spotty-World]

Great vid. I'm 45 years old with a 33 inseam @ 5'11, just did a 140 for 500 meters and some months ago did a 19:30 for 5K with a drag of 160(had no idea about this stuff!) . Any suggestions regarding my drag for a 2K attempt nkwnthatbim learning??

[juicybacon]

Hi there, I’m 6’4 and am a runner and picked up rowing in past months. I have not time trialed myself yet, but based on splits during harder efforts I’d presume I’m around 7:30’s for 2K. Any advice on Drag factor considering my height and time? My rate is usually around 30-31 during hard efforts. Thanks in advance. Love the videos

[joshuacharlton]

I'm confused as whenever I set out to do a 2k for instance, I find that I'm just faster with a higher df. If I set it too low, i feel like I can't get the splits low without a ridiculous rate that would burn me out aerobically. Hmm maybe I will take your suggestion and try to lower it over time, but I always imagined that when I'm amped up for a short test like a 2k, that higher is better within reason - say up to like 140. Pulling like 7:30-7:45 right now. Curious how that shakes out

[dianemoore]

Does having the ergo on slides
affect the drag factor?