Legs, Hips, Arms, Arms, Hips, Legs
This is the sequence of rowing. Change the order of this list, it doesn’t work.
Myth #1 Set the thingy to “10” and yank on the handle really hard as fast, back and forth as hard as you can, right?
Wrong It’s not how many times you pull, it’s how hard you’re pulling
A higher stroke rate and higher damper setting doesn’t mean, a better workout.
Rather than worrying about how quickly you can move back and forth on the monorail “spinning your wheels”, take the time to focus on getting as much power into each drive as you can. Focus on POWER.
A damper setting of 3–5 is likely to give you the best workout, NOT 10. The real challenge is to accelerate the flywheel at a lower damper setting and produce MAX power. A good target for most workouts will be in the range of 24–30 spm. (strokes per minute)
Here is how you can find the best damper setting for you. I want you to Row 100 meters at different damper settings: 1, 3, 5, 7, and 9. Keep your stroke rate at 24. What feels different between each 100?
Which damper setting gave you the best time @ 24 spm, this will be the damper setting you are most efficient at.