The damper setting is important, but it does not determine how much actual work you are doing when you row. Each person will find their own “sweet spots” if they experiment a bit with the damper setting. DAMPER SETTING The best damper setting for a great cardiovascular workout is in the range of 3-5. PDA. Think about rowing on the water. We recommend starting out on a damper setting of 3–5. Most CrossFit athletes are best in the middle on most rowers. A lower damper setting will be best for aerobic workouts. That’s a massive 11% difference. by Citroen » January 16th, 2014, 5:22 pm, Post Concept Two Damper Setting During Comp. If you want a "weight" workout, go with damper at 10 (and raise the back end of the erg, as I saw someone suggested). Hi all, I've been on the Crossfit website for some time and I don't think I've ever come across this issue concerning the Concept 2 rower. by Daddy-O » December 31st, 2012, 7:44 pm, Post © Concept2 inc. All rights reserved. Damper Setting is…! That number should be within 1 damper setting for Part I (Sustain) and Part II (Sprint), regardless of where you are at on the spectrum. The more air, the more work it takes to spin the flywheel against the air. Join us at Concept2 to enhance your indoor rowing results and with training workouts. Ideally, you'd have time to test your rower and set it to your drag factor since each rower is different. But has anyone ever wondered about the numbers on the side of the flywheel? Here are some thoughts about how to start your relationship with it 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. The BikeErg has the same flywheel and Performance Monitor as our Concept2 Indoor Rowers and … New to the SkiErg? Get the Workout of the Day delivered to your inbox every morning. The concept 2 rower comes with a pamphlet that contains information about this. And yet, the damper setting seems to be a matter of choice with no standard setting when trying to get a faster time. by Citroen » January 1st, 2013, 5:44 am, Post Setting up these machines is crucial for the best performance. CrossFit Discussion Board > CrossFit Forum > Equipment > Question about Concept 2 Rower/Damper Settings. You can set it wherever you like. Differences in air temperature, elevation—even how much lint is caught in the flywheel housing—can all affect the drag factor from machine to machine. And no, in this situation 2 pulls at lower damper does not exactly equal one pull at higher damper. As discussed, most rowers like the DF around 120-130 because it feels similar to boats, but Crossfitters and others with no rowing background feel good with higher DF and all kinds of unorthodox styles. 7. According to Hart, resistance is completely different than drag, which is what the damper setting controls. User account menu. r/crossfit: This SubReddit is for discussion of CrossFit, functional fitness, weightlifting and the lifestyle, nutrition and training methodologies … Press J to jump to the feed. The Concept2 RowErgs, the Concept2 SkiErg and the Concept2 BikeErg are all terrific training options for visually impaired athletes. Concept 2 Rower: The Damper! Feedback to feedback@crossfit.com 2 of 3 Damper Settings and Workout Intensity (continued...) At any damper setting, though, you can choose to row easy or row hard. When using different machines, you may need to adjust the damper setting to achieve the drag factor and feel you prefer. by Ergmeister » January 16th, 2014, 5:57 pm, Post Thread: Question about Concept 2 Rower/Damper Settings. See How to View Drag Factor for information on checking the drag factor on your machine. On a lower setting, less air is exchanged on each stroke. BikeErg: Use a damper setting that allows you to maintain the cadence (rpm) suggested. The Performance Monitor will give you immediate feedback on each stroke so that you can monitor your performance and determine where you get your best results. which can be tested on the rower itself using the PM display. They offer safe and challenging fitness activities, and they provide a great way to train for rowing, skiing and other sports. It shows up as a number called “Drag Factor.” Therefore, a drag factor of 120 will be exactly the same resistance on every machine even though it may be a damper setting of four on one and six on another. Really focus on technique, and as you improve, you may find that a lower damper setting gives you the best workout and results. At any damper setting—and at any time during a workout—you can increase or relax your effort, rowing as hard or as easy as you want. The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. In the case of the bar, if for one workout you load it with 100 pounds and lift it 10 times, and for the next workout … Examples: It has no effect (other than how you feel) on how fast you go, the monitor factors all that in. Resist setting the damper lever too high; this can exhaust your muscles before you reap the full cardiovascular benefit rowing provides. A damper setting of 10 is more like a slow heavy rowboat—still a workout, but more about strength than cardiovascular fitness. by Cyclist2 » January 18th, 2014, 11:28 am, Powered by phpBB® Forum Software © phpBB Limited. This is the important setting. Concept2 has a long history with the CrossFit community, and this year was an especially exciting one as we saw Concept2 equipment in … Sit down and pull back. Bad idea. More on Damper Settings and Drag: WORKOUT INTENSITY The harder you pull, the more resistance you will feel. 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: I personally set the damper to 3.5 (drag factor 100) for short pieces up to 2000m, and 4.5 (drag factor 115) for longer pieces. Typically, a setting of 3-4 is ideal for this. The damper set does not control resistance! The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. Unlike the air bike though, with a Concept 2, you can manipulate the damper setting to better suit what sort of athlete you are. Regardless of the setting, you will need to increase your effort to increase your intensity. A lot depends on the goal of your rowing. 7. The difference is in how it feels to make the different boats go fast. Most professionals train with 3-4 damper setting … Whereas, a higher damper setting is best for strength-based workouts. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. Location: Hudson OH. Wir erweitern damit unsere Ergometer-Auswahl von je fünf Rudergeräten, Skiergometern und Air Bikes. Today, after a long five weeks waiting for a broken toe to mend, I rowed. The damper is used to set the Drag Factor that is on the monitor display. At a damper setting of 1–4, the indoor rower feels like a sleek racing shell; at the higher numbers, the indoor rower feels like a slow row boat. SkiErg: 1-3, then adjust (as desired) to match different ski and snow conditions. In this way, your true effort is calculated regardless of damper setting. Debunking Myths: Damper Setting, Stroke Rate and Intensity Regardless of whether you are rowing in a sleek racing shell, or in a big, slow row boat, you will need to increase your intensity and apply more force to make either boat go faster. On a higher setting, like 10, more air is allowed into the flywheel and will need to be pushed out on each stroke. This rate of deceleration is called the drag factor. Exercise Tips, Exercise Tips, Knowledge Base, Knowledge Base, Uncategorized. Here at Forge-Rx we have Indoor Concept 2 Rowers, so this is the model I will be referring to. If you want a very high stroke rate, go with a lower DF - I do that to work on my form at high rates so I can go hard in the final sprints without losing techinque. Now that you’ve determined your optimal damper setting (unique to a given erg), it’s time to see where that damper setting is in terms of drag factor (universal). cardio, CrossFit Winder, Fitness, ForgeRx, forgerxwinder, frxblog, ... Before we bust this myth, (a lot of the information below will be pulled from Concept 2’s Damper Setting 101 article) lets explain what the Damper is on a Rower. The higher the number the more open the damper to allow more airflow. Specifically designed for the Skinny shaft, the Comp is a powerful combination of speed and stability. I’m 6’5″ and weigh 210lbs. Author jswardell Posted on August 11, 2017 August 11, 2017 Categories Cerebrations, CrossFit, Exercise, Friends Tags Concept2 Rowing, CrossRope, Damper Settings, Dog Days of Summer, Guns Out CrossFit, Jump Rope, Montgomery AL, Rolling my eyes 2 Comments on Dog Days: Rolling my eyes Rowing information for my teammates 09-23-2009, 06:00 PM. Making the slow boat go fast also requires more force, but the speed at which you apply the force will be slower over the course of the rowing stroke. The key to increasing intensity is knowing how to monitor it, and knowing how and when to apply power. Learn how to set up a rower, a bikeerg and a skierg from concept2 and the loved Assault Bike. And not just for winter sports athletes in the summer break – recently used in many high-level CrossFit competitions, the erg has become a relevant machine to the sport. A lower damper setting may take two strokes to equal the distance of one stroke done at a 10 damper, but the load on muscular strength per pull will be less with the lower. You are looking for a specific drag coefficient (120-130?) Ron Hoover. More on damper. Keep in mind: the best rowers in the world who compete at the Olympics, do not row competitively at a 10! The good news is Concept 2 Rowers have an onboard computer that calculates resistance and takes into account all those individual differences of your machine. The fan cages 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:! The "people" at concept2 also recommend a damper setting of 10. Wir haben nun ein „Bike Erg“ von Concept2! At any damper setting—and at any time during a workout—you can increase or relax your effort, rowing as hard or as easy as you want. The Concept2 Rower rolled over 0-1 Calories and about 30 meters. Rowing machine workouts are essential to CrossFit training. In general, lower damper settings are best for aerobic workouts, while higher damper settings make rowing more of a strength workout. Mark Underwood. We know that Concept2 equipment plays a large part in your training regimen, and we're here to support your efforts! The Concept 2 machine is a flywheel-based machine, meaning the harder you pull the more resistance you’ll get. I'm also a heavyweight at 240#. The first week in August found several members of the Concept2 team at the 12th annual CrossFit Games in Madison, Wisconsin, providing event support, giving tips and technique coaching on our equipment, catching up with old friends, and making new ones. We were working harder, not smarter. 1 year ago. A damper setting of 3 on your home machine may feel like 4 on the machine at the gym. Learn how to set up a rower, a bikeerg and a skierg from concept2 and the loved Assault Bike. 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: Rower first, cyclist too. I could have changed the damper setting but opted to suffer instead ... Concept 2, Concept2 Rowing, Guns Out CrossFit, Half-marathon, Summer Soltice Challenge I got to ROW today! Neu: Concept 2 Bike Erg. The key to increasing intensity is knowing how to monitor it, and knowing how and when to apply power. Posted by. More air also slows the flywheel down faster on the recovery, requiring more work to accelerate it on the next stroke. Just like riding a bike, except it’s rowing. The Concept2 BikeErg is a high-quality indoor exercise bike appropriate for use as home exercise equipment or as gym equipment, that is already receiving rave reviews from the CrossFit and Rowing communities. I'm 6"1' and 185lb and row best around a 5. That was one of the worst WODs any of us have ever done in our CrossFit lives. Need help deciding on a RowErg? So is an air bike; the harder you pedal, the more resistance you feel. 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: Damper setting is similar to bicycle gearing: it affects how rowing feels but does not directly affect the resistance. ↳   Ergdata, Online Racing, Rowpro & RowIt, http://log.concept2.com/profile/863525/log, https://www.google.co.uk/search?q=dampe ... ompany.com, https://www.google.co.uk/search?q=dampe ... 2forum.com. Just remember not to sacrifice form for your speed. There are no prescriptions. Get the BikeErg Workout of the Day delivered to your inbox every morning. If you are a cross fit person, then its likely damper setting 10 because that is what CrossFit advocates for performance; right or wrong. Setting up these machines is crucial for the best performance. What would be the best damper setting for the 2K? In other words, in shorter time trial settings the percentage difference is closer to 10%. It seems logical to use a sleek fast boat if you want to reach your goal distance in the quickest time. People often ask us at Concept2 what the damper on our rower does and where to set it for the best workout. He tells Jon Gilson of Again Faster that athletes who think they’re getting the best possible workout by always using the maximum damper setting of 10 are very likely mistaken. Combined Workouts with the Indoor Rower and SkiErg, Debunking Myths: Damper Setting, Stroke Rate and Intensity. by Daddy-O » January 1st, 2013, 2:19 am, Post Try to avoid setting the damper lever too high, as you are more likely to fatigue muscles before you get the full benefit of the rower. Willkommen in der Ergometer-Ecke! The Concept 2 website likens damper setting to the difference between rowing a sleek fast boat and a heavy slow boat. Higher damper settings allow more air into the flywheel housing. You might be tempted to think that rowing on the highest setting will result in your best score. by javelot » January 16th, 2014, 1:35 pm, Post Press question mark to learn the rest of the keyboard shortcuts. Many people confuse damper setting with intensity level or resistance. But there is actually a rhyme and reason to the number options on the side. Visit our comparison page. Not very long or far but I rowed and it made me so happy. When I'm working on short, anaerobic repeats(10x10s, 10x250m), I put the damper up. log in sign up. (Not here to debate that misconception) What is not widely understood is that the damper is only as a good as the machine is kept cleaned and open. My 2k and below pieces are between 26-32 spm, with longer pieces in the 20-24 range. Close. The CrossFit Program was developed to enhance an individual's competency at all physical tasks. Different indoor rowers can have different drag factor ranges. All good discussion about DF, but my experience is to put the damper where the stroke feels good for you. Selecting a damper setting is not like selecting how much weight to put on a bar. We would row all-out for 2 minutes, … This is true regardless of where the damper lever is set: the harder you pull, the more resistance you will feel. For most, we set it to somewhere between a 4 and 8, hope for the best, and start the workout. In this video, Concept2 master trainer Angela Hart discusses damper setting and cautions against calling it “the resistance.” “Please don’t ever let it pass your lips that this is ‘the resistance’ because it is not,” she says. The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. But I've never actually seen anyone put that effort in. r/crossfit. The Concept2 Indoor Rower does not force you to row at a certain speed or intensity. The Concept2 SkiErg brings the fitness benefits of Nordic skiing to everyone. u/Sally102. Selecting a damper setting is not like selecting how much weight to put on a bar. My 250m Time Trial on the Concept 2 was 42s versus 47s on the Assault Rower. The Concept 2 machine is a flywheel-based machine, meaning the harder you pull the more resistance you’ll get. by Carl Watts » December 31st, 2012, 10:32 pm, Post On your next stroke, the PM uses the drag factor to determine from the speed of the flywheel how much work you are doing. It practices opening/closing your body and hips just like in olympic lifting, so it’s a great development tool as well. From the CRASH-B's to an online challenge, discuss the competitive side of erging here. Emulate them; aim for 3 to 5. This is because the Concept2 Indoor Rower uses wind resistance, … People often ask us at Concept2 what the damper on our rower does and where to set it for the best workout. My PRs on the 500m(1:29) have come at 10, 1000m(3:27) at 7, 2k and above at 5-6. The damper setting is often mistaken for a resistance lever, and consequently, users think that setting it at 10 will increase the intensity of their workout. Try this: Row 100 meters at different damper settings: 1, 3, 5, 7, and 9. The concept 2 rower has become a staple machine in the crossfit world. 19 years at Concept2. Setting up these machines is crucial for the best performance. Post It's all about "feel". Lower damper settings allow less air into the flywheel housing, making it easier to spin the flywheel. It’s pretty simple right? Most people initially prefer to use the higher damper settings (7 to 10) for rowing hard because they don’t have to move as fast to generate a lot of power. 144 g CO2/km (komb.) With a little experimentation, you will find the damper setting and drag factor that work best for you. As an affiliate owner, we have so many different people that need to modify workouts for various reasons and we are able to accommodate this by changing the position in which they ride.” Fahrzeughalter 1 Diesel Automatik EZ 2/2018 83.200 km 173 kW (235 PS) Gebrauchtwagen Geländewagen/Pickup 5,5 l/100km (komb.) The fan cages on our SkiErgs are numbered so you can set the damper lever to a particular value from 1–10, indicating how much air is … CrossFit uses rowing quite often as it’s a great conditioning tool. The damper on the side of the flywheel adjusts the airflow in and out of the flywheel on each stroke. It also depends on what type of workout you are working towards. Because our indoor rowers use wind resistance (which is generated by the spinning flywheel), the faster you get the wheel spinning, the more resistance there will be. This is where the Performance Monitor comes in. What happens when you lift heavier weight for high reps? She suggested that we do NOT row at a damper of 10, but we thought we would get the best score at that setting, so we rowed at a 10 anyway. Learn how to set up a rower, a bikeerg and a skierg from concept2 and the loved Assault Bike. Damper Settings of Olympians, Scott The damper setting is important, but it does not determine how much actual work you are doing when you row. The Concept 2 Ski-Erg is growing in popularity. The drag mimics the weight of the boat. Rowing with the damper setting too high can be detrimental to your training program because it may reduce your output and increase your risk of injury. Damper Setting: Unless otherwise noted: Indoor Rower: 3-5 provides the best aerobic workout. Probiert’s gern mal im Open Gym aus! In the third and final part of his series, Concept 2 co-founder Peter Dreissigacker focuses on damper settings. The Concept2 BikeErg is the latest addition to our family of sport-based ergometers. So is an air bike; the harder you pedal, the more resistance you feel. Thanks to indoor racing, they also provide an opportunity for competition. Making a sleek boat go fast requires you to apply your force more quickly. I fall back to the bicycle analogy; you can get up the hill in any gear, but how it feels depends on the how fast or slow the pedals are going around. More air is harder to pull and a … Between each stroke, the PM measures how much your flywheel is slowing down to determine how sleek or slow your “boat” is. This self-calibration is what allows us to compare scores from different indoor rowers, making things like indoor racing and the online world rankings possible. View Full Version : Question about Concept 2 Rower/Damper Settings. Privacy Policy | Accessibility The best Concept 2 ‘Damper’ setting. Instead, the intensity of your workout is controlled by how much you use your legs, back and arms to move the handle—in other words, how hard you pull. On longer pieces(>500m), I put the damper down. You can also vary your damper setting to achieve different types of workouts. View Single Post 09-23-2009, 06:00 PM Ron Hoover. A lower damper setting on the indoor rower is comparable to easier gears on a bike. The Damper Setting is . 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. Member Profile: Join Date: Nov 2007. The right damper setting The Concept2 Indoor Rower does not force you to row at a certain speed or intensity. Thanks, that helps and is part of the equation I was missing. Being able to adjust the damper settings for a different stimulus is perfect for CrossFit training but what I really love is being able to alter the position of the ride by moving the handle height. Posts: … It’s low impact on your joints, it utilizes large muscle groups and it can really smoke you if you push hard enough. 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. Whether you want to take an online class or row in virtual reality, there's an app for that. Previous to the event, we asked a Concept 2 rower representative for some tips on rowing. Technique and Training Check out our technique videos, featuring proper rowing technique and more.
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