I wanted to stop quite honestly. Then 5. Concept2 describes damper settings and drag factor quite well here. Point of reference: a 2k race in rowing is considered a sprint and college novices will row it at around 34 spm. Damper setting of 5, my SPM averaged at about 32-36. I'd say start with some pyramids (5-4-3-2-1 minutes, row @ 20 spm for 5, then increase by 2 spm to 22 for 4 minutes, etc.). Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm. Up the stroke rate. Sprinting is about raw power output, the sustainability of the movement doesn’t really matter. A damper setting of 10 fully opens the air vent and will result in a higher drag factor for that machine than a damper setting of 1 which will close the vent and give you the least amount of drag. It is important to note that a damper setting of say 5 (or any number) on one Concept2 machine will not necessarily feel the same as on another machine. Try this: Row 100 metres at different damper settings: 1, 3, 5, 7, and 9. Keep in mind, you still may want to change the damper setting for longer workouts. If you have long legs, you may need to lower the footrests. What feels differently? Note your interval time & 500m pace. If you're doing a test peice then set the drag factor on the erg (through the screen) to 135 by moving the damper before you use it. Work up to sustaining consistent effort over 10,000m on a setting 4 (good for giving you a reasonable feeling of what rowing actually is) and with your background anything under 40mins is solid. Setting the drag factor (sometimes referred to as the damper setting) is the most important step in making sure the erg is properly set up. Once you've figured out at what damper setting you're pulling the best pace at go "other options" and then "drag coefficent." Which damper setting gave you the best time? I'm 56 I row 5k on level 10 21.58 fastest time I think so of these folk with there times under 20 minutes are at it 0. In fact, I bet if you spent more time at a drag factor of 70, 80, or 90 (let’s say about 3, 5, or 7 on the dial) you’d realize that 10 isn’t necessarily best. I'm 5'4" 197#. Just tried 5k row for the first time today. The short version is that there isn't really a standard; it depends on what your goals for the session are. ... My best piece of advice for Mixed Modal (for rowing and otherwise) is move slow, rest fast. For example, a Max Effort 250m row is clearly a sprint and a 5000m Max Effort row is clearly a sustainable effort. 0. My time was a 22:30.9 with an avg/500 of 2:15. Then go to 4 & do it again after 1-2 min rest. Keep your stroke rating at a 24. Myth: The higher the stroke rate, the better the workout. Start your damper at 3 and row 100m hard. See more on damper setting. Look at: Concept2 Logbook | Search Rankings Enter your age range and weight classification. Only ever used my rower for WOD's like FGB and I've never done any extra work on it. Fasten the straps That way all your scores will be representative no matter which C2 Erg you use. Then 6. 5000m with rate changes every 1000m: 28-24-20-24-28. PM3/PM4/PM5: B-A-B • Place the handle in the handle hook before securing your feet. Button Sequences. • Adjust the footrests. After you've lowered the damper setting you've made it not supid unreasonable to go faster. The damper is the lever on the right side of the flywheel, which controls how much air flows into the cage. • Adjust the damper setting to give the correct drag factor for your workout (see The Damper Lever and Drag Factor in Appendix for an explanation of how the damper works). 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