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GETTING STARTED
1. How to set up.
• Set damper between 3 and 5 for the best aerobic workout.
• Aim for a stroke rate of between 24 and 30 spm (strokes per
minute).
• Row no more than 5-10 minutes the first day to let your body
adjust to the new exercise.
• Focus on good technique. Visit concept2.com/technique.
2. Gradually increase time and intensity over the first two weeks.
• Remember to warm up before starting to row harder.
• Build intensity by pulling harder. The faster you get the flywheel
spinning, the more resistance you will feel.
• 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. Log your progress.
• Keep yourself motivated by tracking your progress.
• Sign 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.
• Try our free app ErgData for additional workout data and easy
uploading of results to your Online Logbook.
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 refine your
output and increase your risk of injury.
Down for faster
Up for slower
Concept2 RowErgs are backed by a limited 2 year and 5 year warranty. For complete warranty information in the U.S. and Canada,
visit concept2.com/warranty.
For complete warranty information outside the U.S. and Canada, contact the authorized Concept2 Preferred Reseller in your territory.
A list of authorized Concept2 Preferred Resellers can be found at concept2.com/international. If you do not find a Preferred Reseller
in your territory visit concept2.com or email [email protected].
WARRANTY
