Arms are straight. Head is neutral. Shoulders are not hunched forward.
Torso is leaning forward from the hips and shins are vertical-ish.
Push back with your legs. Lean your torso back from your hips to the 11 o’clock position.
Pull the arms straight back. The handle should land around your lower ribs.
At the end of the drive, legs are extended. Body leaning back to 11 o’clock.
Neck and shoulders are relaxed. Head neutral. Elbows drawn back past the body.
Reverse above movements. Straighten arms. Hinge the body forward to 1 o’clock.
Bend the knees coming forward until shins are as vertical as is comfortable for you.
THE DAMPER SETTING
The damper setting does NOT affect intensity level or resistance. The intensity is controlled by how hard YOU pull using your legs, back and arms. The damper setting controls how much air gets into the flywheel. A higher setting allows more air into the flywheel. More air slows the wheel on the recovery which will require more work to accelerate on the next stroke. A lower setting allows less air in making it easier to spin the flywheel. This is similar to a bicycle gearing: it affects how rowing feels, but does not affect the resistance. Settings 1-4 will feel like you’re rowing a sleek rowing boat. Higher settings will feel like a big, slow boat.
The number in the top right corner of the display is your Strokes Per Minute.
18-22 s/m = a good pace to practice rowing technique.
24-28 s/m = good for a comfortable, steady state, longer workout.
30-36 s/m = good for interval training and racing up to 2000m.
3 x 1500m | 3:00-5:00 rest between sets
6x 500 | 2:00 rest between sets
1:00 hard | 1:00 easy for 10:00 or 20:00
Tabata 8x :20 hard | :10 easy
30:00 at a steady pace
5000 meters at a steady pace
ROW + SKI
5:00 Row, 4:00 ski, 3:00 row, 2:00 ski, 1:00 row.
Only resting to transition between rower and SkiErg.