Concept2 Forum

As individual ergs are not equal, damper setting by itself doesn't actually mean anything. Dust in the fan and local air pressure also contribute to the amount of dampening on the flywheel.

The damper lever gives you the ability to set the drag factor. On a new, perfect machine at sea level, I think the damper setting range equates to a drag factor range of about 95-215 (anyone?). Find the drag factor display through the options menu on your PM, and it'll tell you to row a few strokes so a drag factor shows up. Then use the damper to adjust that drag factor. Most people go for about 120-140. Eric Murray and Hamish Bond both erg at 130 (Eric said on Facebook, "Doesn't everyone?" and that he always uses the same drag, regardless of training type), Rob Waddell (2k erg WR holder) used a very low drag factor (99, I've read somewhere), and I've seen some of the Crossfit nutters use 180+ and row decent 2ks. I like about 110. Some people like to lower the damper for longer, low-rate stuff; for me it doesn't make much difference as I have it set so low anyway.

As for spm, I think it's most important that the timing of the individual strokes is good. Find videos of the top on-the-water rowers and see what they do on the erg, noting their body positions and timing, the recovery phase being much longer than the drive phase etc. Then from there your SPM will mostly be a function of how comfortable you feel in the workout. My feeling is that an optimal effort for 5k is probably best done at about 26-28 spm, maybe a bit higher. 10k might be 1 or 2 lower. For a 2k, if your fitness will allow it, you'll be looking at over 30+, perhaps even towards 35. 19-21 spm is more suitable for workouts where you're trying to develop strength and efficiency in your stroke.