Instruct the employee to begin the test and to utilize maximum effort to cover the 2000 meters 6. Record the finish time for the 2000 meters on the ETR‐164 8. Then 6. Start your damper at 3 and row 100m hard. It also tests your strength & cardio, being a good gauge of your fitness. See more on damper setting. Keep your stroke rating at a 24. Set the PM Monitor as noted on page 3 5. 3. Try this: Row 100 metres at different damper settings: 1, 3, 5, 7, and 9. To calculate my best setting, Magda asked me to sit on the rower and start rowing as if I was going to do a 2000m. Note your interval time & 500m pace. A great test is to set a rowing machine for 2,000 meters and you row for time. We started with the damper at a “one” setting and she would progressively increase it while keeping an eye on the number displayed on the screen for the drag coefficient. The short version is that there isn't really a standard; it depends on what your goals for the session are. The most common mistake is Damper Setting too high. We recommend starting out using a damper setting of 3–5. Get the damper setting right. Damper Setting is… The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. Really focus on technique, and as you improve, you may find that a lower damper setting gives you the best workout and results. www.elevationrowing.com/damper-setting-basics-higher-better Once you've figured out at what damper setting you're pulling the best pace at go "other options" and then "drag coefficent." This won’t make it any easier, but it will stop you unnecessarily hamstringing yourself. Concept2 describes damper settings and drag factor quite well here. Set the rowing ergometer for two thousand meters, row, and note the time at completion. 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. A couple of of things that I took out of this article, and elsewhere: high damper is like sitting in a fat row boat, low damper … The beauty of the test and machine combined is that you can adjust the rower damper to your own optimum level. If your C2 is new and dust-free, a damper setting of 10 is probably way too high. The fan cages on our later indoor rowers (Model C and later), are numbered so you can set the damper lever to a particular value from 1–10, indicating how much air is drawn into the cage on each stroke: 4. Eventually, you may pass under the seven-minute mark and become one of the “better rowers.” This is one obvious and common approach to training for a 7 minute 2K on a rower (2K/7). The damper setting that gives you a DF (drag factor) of somewhere from 100 to 135 seems to be the best because that is closest to what it would feel like to be rowing a racing boat on the water, according to some guidance I've read from Concept 2. The damper setting for the 2000 meter row test must be set at 5 on the flywheel 7. Then go to 4 & do it again after 1-2 min rest. With a little experimentation, you will find the damper setting and drag factor that work best for you. It really comes down to personal preference – if you’re a lightweight (under 5’10, probably) you might benefit from rowing at a lower damper setting with a higher stroke rate. Which damper setting gave you the best time? Lower damper settings workouts are harder on the lungs; higher damper settings make it harder on the muscles. Myth: The higher the stroke rate, the better the workout. What feels differently? Then 5. Keep in mind, you still may want to change the damper setting for longer workouts. Repeated regularly, the time to complete the two thousand meters will fall. Either way, the rowing machine fitness test is the best all-round fit test you can do. 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