Wow am I a confused noobie

[Jvini]

Hi all. I'm 56, 179lbs. and workout (elliptical, lift) about 5x a week. I just started rowing on my concept 2 and love it. I'm a studier so I've read so many things about the damper setting, drag factor and distance. After some trial and error I've landed on a damper of about 4.25 and enjoy 5k rows, but am starting to do wod. I can finish a 5k row comfortably in about 25 minutes to 25.5. Does all this sound ok? I get my heart rate up to a good level and it seems good, but I have no idea. I'm thinking of lowering the damper to 3.5 for longer rows. Bottom line, I want to get a great workout and challenge myself. Thanks!

[kerosene]

I am not very much of an expert but share what I have learned.

1. Drag factor is better measure than lever position. Even the record breaking super athletes use relatively low resistance (15-130) except on sprint distances.

2. All that you do sounds alright.

3. Technique is good to pay attention to. Look at videos if you haven't. Legs, body arms... And recovery: arms, body legs.
In my experience low rate as in strokes per minute (s/m or SPM) is good exercise.
In fact if you look at any programs they typically give target SPM for different sessions. learning to control and keep steady SPM is important.
And a low rate, yet decent pace, rows with lowish resistance are very good for technique. It teaches you firm, almost snappy, early push with legs and calm recovery. It's "easy" to use resistance or high rate to go fast but keeping those both down makes you pay attention to the powerful stroke.
Good catch ie. that you engage the flywheel early helps a lot too. So at the end of recovery try to get a small yank or almost a quick reach to "lock" the chain to the flywheel. Don't yank by bending your arms though.

I often accelerate a fair bit when I concentrate on my form, core tight and pay attention to good catch. This while keeping steady stroke rate.

5k is good but it's also smart to train different performance ranges. Some long and calm, some bit faster intervals etc. But no rush with these.

[Kerry1960]

Hi,

I agree Drag factor is better than damper setting. Access drag factor from the monitor main manu then utilities then display Drag factor. Row a few strokes and you'll see what the Drag factor is . You want about 120- 125. Move the damper setting a bit and then row a bit more until you get the Drag factor that you want.

Damper settings compared to Drag factor vary a lot between machines depending how well they are looked after and serviced.

[Tony Cook]

Hi all. I'm 56, 179lbs. and workout (elliptical, lift) about 5x a week. I just started rowing on my concept 2 and love it. I'm a studier so I've read so many things about the damper setting, drag factor and distance. After some trial and error I've landed on a damper of about 4.25 and enjoy 5k rows, but am starting to do wod. I can finish a 5k row comfortably in about 25 minutes to 25.5. Does all this sound ok? I get my heart rate up to a good level and it seems good, but I have no idea. I'm thinking of lowering the damper to 3.5 for longer rows. Bottom line, I want to get a great workout and challenge myself. Thanks!

Welcome Jvini.
I won’t repeat what’s been said about Drag Factor.
We need more information to make any meaningful observations.
What are you trying to achieve with your 5k rows?
What is your stroke rate?
What does a ‘good level’ of heart rate mean? This links to the first question.
What is your heart rate?
Challenge yourself to do what? Quite difference in rowing a sub 15 second 100m to a 3 hour marathon.
The two most important things are:
1. Get your technique good, to be efficient and reduce the risk of injury; and
2. enjoy the process, that keeps you going long term.