8
GETTING STARTED
1. Start your exercise program gradually. Row no more than five minutes the first day to let your body adjust to
the new exercise.
2. Gradually increase your rowing time and intensity over the first two weeks. Do not row at full power until
you are comfortable with the technique and have rowed for at least a week. Like any physical activity, if you
increase the volume and intensity too rapidly, fail to warm up properly, or use poor technique, you will increase
the risk of injury.
3. Aim for a stroke rate of between 24 and 30 spm (strokes per minute).
WORKOUT 1:
Start with a row of 3-5 minutes. then take a break to stretch and walk around. If you feel
good, do up to four of these short intervals of rowing. That’s enough for the first day. You can repeat
workout 1 for several days. Visit concept2.com/start for additional information and first workouts.
MONITOR YOUR PROGRESS:
Monitoring your progress is one of the best ways to stay motivated and
achieve your goals. We recommend signing up for our free Online Logbook, where you can record all your
workouts and participate in the many challenges offered throughout the year. Visit concept2.com/logbook.
WORKOUT INTENSITY
• The harder you push with your legs and pull the handle, the more resistance you will feel. This is because the
Concept2 Dynamic Indoor Rower uses wind resistance, which is generated by the spinning flywheel. The faster
you get the wheel spinning, the more resistance there will be.
• You can row as hard or as easy as you wish. The indoor rower will not force you to row at any set intensity
level. It is up to you. As you put more effort into your rowing, you will achieve a faster pace, produce more
watts, and burn more calories. All of these outputs will be measured and displayed by the Performance Monitor
(PM). Keep your goals in mind. For example, if your goal is to burn a lot of calories, it is more important to row
for a long time than to row hard. If you row too hard, you won’t last as long.
DAMPER SETTINGS ON THE FLYWHEEL
The damper setting is like bicycle gearing. It affects the feel of the rowing but does not directly affect the
resistance. With a little experimentation, you will find the damper setting that gives you the best workout and
results. We recommend a damper setting of 3–5 for the best aerobic workout. This is the setting that feels most
like a sleek, fast boat on the water. Higher settings feel more like a bigger, slower 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.
up for slower
down for faster
USE AND TRAINING
Summary of Contents for Dynamic Indoor Rower
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