concept 2 damper setting crossfit
The damper setting is important, but it does not determine how much actual work you are doing when you row. Concept 2 Rower: The Damper! The Concept2 RowErgs, the Concept2 SkiErg and the Concept2 BikeErg are all terrific training options for visually impaired athletes. As an affiliate owner, we have so many different people that need to modify workouts for various reasons and we are able to accommodate this by changing the position in which they ride.” The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. Sit down and pull back. Specifically designed for the Skinny shaft, the Comp is a powerful combination of speed and stability. Fahrzeughalter 1 Diesel Automatik Whereas, a higher damper setting is best for strength-based workouts. Making a sleek boat go fast requires you to apply your force more quickly. DAMPER SETTING The best damper setting for a great cardiovascular workout is in the range of 3-5. Setting up these machines is crucial for the best performance. by Citroen » January 16th, 2014, 5:22 pm, Post cardio, CrossFit Winder, Fitness, ForgeRx, forgerxwinder, frxblog, ... Before we bust this myth, (a lot of the information below will be pulled from Concept 2’s Damper Setting 101 article) lets explain what the Damper is on a Rower. r/crossfit: This SubReddit is for discussion of CrossFit, functional fitness, weightlifting and the lifestyle, nutrition and training methodologies … Press J to jump to the feed. The concept 2 rower comes with a pamphlet that contains information about this. The right damper setting Wir haben nun ein „Bike Erg“ von Concept2! The best Concept 2 ‘Damper’ setting. In the case of the bar, if for one workout you load it with 100 pounds and lift it 10 times, and for the next workout … 7. For most, we set it to somewhere between a 4 and 8, hope for the best, and start the workout. According to Hart, resistance is completely different than drag, which is what the damper setting controls. Not very long or far but I rowed and it made me so happy. More air also slows the flywheel down faster on the recovery, requiring more work to accelerate it on the next stroke. Posted by. This self-calibration is what allows us to compare scores from different indoor rowers, making things like indoor racing and the online world rankings possible. Setting up these machines is crucial for the best performance. A damper setting of 3 on your home machine may feel like 4 on the machine at the gym. See How to View Drag Factor for information on checking the drag factor on your machine. CrossFit uses rowing quite often as it’s a great conditioning tool. The damper set does not control resistance! The difference is in how it feels to make the different boats go fast. The good news is Concept 2 Rowers have an onboard computer that calculates resistance and takes into account all those individual differences of your machine. People often ask us at Concept2 what the damper on our rower does and where to set it for the best workout. by Daddy-O » December 31st, 2012, 7:44 pm, Post by javelot » January 16th, 2014, 1:35 pm, Post Now that you’ve determined your optimal damper setting (unique to a given erg), it’s time to see where that damper setting is in terms of drag factor (universal). This rate of deceleration is called the drag factor. I'm 6"1' and 185lb and row best around a 5. A lower damper setting may take two strokes to equal the distance of one stroke done at a 10 damper, but the load on muscular strength per pull will be less with the lower. The Performance Monitor will give you immediate feedback on each stroke so that you can monitor your performance and determine where you get your best results. Location: Hudson OH. The drag mimics the weight of the boat. by Carl Watts » December 31st, 2012, 10:32 pm, Post We know that Concept2 equipment plays a large part in your training regimen, and we're here to support your efforts! Combined Workouts with the Indoor Rower and SkiErg, Debunking Myths: Damper Setting, Stroke Rate and Intensity. The damper setting is important, but it does not determine how much actual work you are doing when you row. A lower damper setting will be best for aerobic workouts. I personally set the damper to 3.5 (drag factor 100) for short pieces up to 2000m, and 4.5 (drag factor 115) for longer pieces. Author jswardell Posted on August 11, 2017 August 11, 2017 Categories Cerebrations, CrossFit, Exercise, Friends Tags Concept2 Rowing, CrossRope, Damper Settings, Dog Days of Summer, Guns Out CrossFit, Jump Rope, Montgomery AL, Rolling my eyes 2 Comments on Dog Days: Rolling my eyes Rowing information for my teammates The CrossFit Program was developed to enhance an individual's competency at all physical tasks. PDA. log in sign up. Learn how to set up a rower, a bikeerg and a skierg from concept2 and the loved Assault Bike. I could have changed the damper setting but opted to suffer instead ... Concept 2, Concept2 Rowing, Guns Out CrossFit, Half-marathon, Summer Soltice Challenge I got to ROW today! Neu: Concept 2 Bike Erg. You can set it wherever you like. Because our indoor rowers use wind resistance (which is generated by the spinning flywheel), the faster you get the wheel spinning, the more resistance there will be. Between each stroke, the PM measures how much your flywheel is slowing down to determine how sleek or slow your “boat” is. Regardless of the setting, you will need to increase your effort to increase your intensity. From the CRASH-B's to an online challenge, discuss the competitive side of erging here. The damper is used to set the Drag Factor that is on the monitor display. The BikeErg has the same flywheel and Performance Monitor as our Concept2 Indoor Rowers and … Rowing with the damper setting too high can be detrimental to your training program because it may reduce your output and increase your risk of injury. The concept 2 rower has become a staple machine in the crossfit world. My 250m Time Trial on the Concept 2 was 42s versus 47s on the Assault Rower. Need help deciding on a RowErg? The Concept 2 website likens damper setting to the difference between rowing a sleek fast boat and a heavy slow boat. The more air, the more work it takes to spin the flywheel against the air. When using different machines, you may need to adjust the damper setting to achieve the drag factor and feel you prefer. Probiert’s gern mal im Open Gym aus! The Concept2 Indoor Rower does not force you to row at a certain speed or intensity. CrossFit Discussion Board > CrossFit Forum > Equipment > Question about Concept 2 Rower/Damper Settings. BikeErg: Use a damper setting that allows you to maintain the cadence (rpm) suggested. Join us at Concept2 to enhance your indoor rowing results and with training workouts. 09-23-2009, 06:00 PM. With a little experimentation, you will find the damper setting and drag factor that work best for you. Get the BikeErg Workout of the Day delivered to your inbox every morning. It’s pretty simple right? Visit our comparison page. Making the slow boat go fast also requires more force, but the speed at which you apply the force will be slower over the course of the rowing stroke. The fan cages on our later indoor rowers (Model C and later), are numbered so you can set the damper lever to a particular value from 1–10, indicating how much air is drawn into the cage on each stroke: Selecting a damper setting is not like selecting how much weight to put on a bar. Privacy Policy | Accessibility The first week in August found several members of the Concept2 team at the 12th annual CrossFit Games in Madison, Wisconsin, providing event support, giving tips and technique coaching on our equipment, catching up with old friends, and making new ones. Keep in mind: the best rowers in the world who compete at the Olympics, do not row competitively at a 10! Damper Setting is… The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. Technique and Training Check out our technique videos, featuring proper rowing technique and more. It also depends on what type of workout you are working towards. by Citroen » January 1st, 2013, 5:44 am, Post There are no prescriptions. Member Profile: Join Date: Nov 2007. On a higher setting, like 10, more air is allowed into the flywheel and will need to be pushed out on each stroke. The fan cages are numbered so you can set the damper lever to a particular value from 1–10, indicating how much air is drawn into the cage on each stroke:! by Ergmeister » January 16th, 2014, 5:57 pm, Post In other words, in shorter time trial settings the percentage difference is closer to 10%. View Full Version : Question about Concept 2 Rower/Damper Settings. As discussed, most rowers like the DF around 120-130 because it feels similar to boats, but Crossfitters and others with no rowing background feel good with higher DF and all kinds of unorthodox styles. The fan cages on our SkiErgs are numbered so you can set the damper lever to a particular value from 1–10, indicating how much air is … Regardless of whether you are rowing in a sleek racing shell, or in a big, slow row boat, you will need to increase your intensity and apply more force to make either boat go faster. In general, lower damper settings are best for aerobic workouts, while higher damper settings make rowing more of a strength workout. On your next stroke, the PM uses the drag factor to determine from the speed of the flywheel how much work you are doing. I’m 6’5″ and weigh 210lbs. You can also vary your damper setting to achieve different types of workouts. Willkommen in der Ergometer-Ecke! He tells Jon Gilson of Again Faster that athletes who think they’re getting the best possible workout by always using the maximum damper setting of 10 are very likely mistaken. In this video, Concept2 master trainer Angela Hart discusses damper setting and cautions against calling it “the resistance.” “Please don’t ever let it pass your lips that this is ‘the resistance’ because it is not,” she says. The Concept2 BikeErg is a high-quality indoor exercise bike appropriate for use as home exercise equipment or as gym equipment, that is already receiving rave reviews from the CrossFit and Rowing communities. My PRs on the 500m(1:29) have come at 10, 1000m(3:27) at 7, 2k and above at 5-6. Press question mark to learn the rest of the keyboard shortcuts. Selecting a damper setting is not like selecting how much weight to put on a bar. When I'm working on short, anaerobic repeats(10x10s, 10x250m), I put the damper up. Bad idea. And yet, the damper setting seems to be a matter of choice with no standard setting when trying to get a faster time. Damper Setting is… The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. Previous to the event, we asked a Concept 2 rower representative for some tips on rowing. And not just for winter sports athletes in the summer break – recently used in many high-level CrossFit competitions, the erg has become a relevant machine to the sport. Most people initially prefer to use the higher damper settings (7 to 10) for rowing hard because they don’t have to move as fast to generate a lot of power. Each person will find their own “sweet spots” if they experiment a bit with the damper setting. This is because the Concept2 Indoor Rower uses wind resistance, … The Concept 2 machine is a flywheel-based machine, meaning the harder you pull the more resistance you’ll get. What would be the best damper setting for the 2K? The fan cages on our later indoor rowers (Model C and later), are numbered so you can set the damper lever to a particular value from 1–10, indicating how much air is drawn into the cage on each stroke: Damper Setting: Unless otherwise noted: Indoor Rower: 3-5 provides the best aerobic workout. Most CrossFit athletes are best in the middle on most rowers. Thanks, that helps and is part of the equation I was missing. Posts: … If you are a cross fit person, then its likely damper setting 10 because that is what CrossFit advocates for performance; right or wrong. Damper Setting is…! Post And no, in this situation 2 pulls at lower damper does not exactly equal one pull at higher damper. Try to avoid setting the damper lever too high, as you are more likely to fatigue muscles before you get the full benefit of the rower. View Single Post 09-23-2009, 06:00 PM Ron Hoover. The Concept2 BikeErg is the latest addition to our family of sport-based ergometers. The Concept2 SkiErg brings the fitness benefits of Nordic skiing to everyone. Whether you want to take an online class or row in virtual reality, there's an app for that. At a damper setting of 1–4, the indoor rower feels like a sleek racing shell; at the higher numbers, the indoor rower feels like a slow row boat. Setting up these machines is crucial for the best performance. Learn how to set up a rower, a bikeerg and a skierg from concept2 and the loved Assault Bike. 144 g CO2/km (komb.) The key to increasing intensity is knowing how to monitor it, and knowing how and when to apply power. Thanks to indoor racing, they also provide an opportunity for competition. It’s low impact on your joints, it utilizes large muscle groups and it can really smoke you if you push hard enough. So is an air bike; the harder you pedal, the more resistance you feel. The Concept2 Rower rolled over 0-1 Calories and about 30 meters. Different indoor rowers can have different drag factor ranges. I fall back to the bicycle analogy; you can get up the hill in any gear, but how it feels depends on the how fast or slow the pedals are going around. At any damper setting—and at any time during a workout—you can increase or relax your effort, rowing as hard or as easy as you want. Hi all, I've been on the Crossfit website for some time and I don't think I've ever come across this issue concerning the Concept 2 rower. Differences in air temperature, elevation—even how much lint is caught in the flywheel housing—can all affect the drag factor from machine to machine. Examples: The fan cages on our later indoor rowers (Model C and later), are numbered so you can set the damper lever to a particular value from 1–10, indicating how much air is drawn into the cage on each stroke: Damper setting is similar to bicycle gearing: it affects how rowing feels but does not directly affect the resistance. The damper setting is often mistaken for a resistance lever, and consequently, users think that setting it at 10 will increase the intensity of their workout. Instead, the intensity of your workout is controlled by how much you use your legs, back and arms to move the handle—in other words, how hard you pull. We were working harder, not smarter. My 2k and below pieces are between 26-32 spm, with longer pieces in the 20-24 range. We would row all-out for 2 minutes, … A lot depends on the goal of your rowing. EZ 2/2018 83.200 km 173 kW (235 PS) Gebrauchtwagen Geländewagen/Pickup 5,5 l/100km (komb.) It has no effect (other than how you feel) on how fast you go, the monitor factors all that in. Thread: Question about Concept 2 Rower/Damper Settings. In this way, your true effort is calculated regardless of damper setting. Close. This is where the Performance Monitor comes in. All good discussion about DF, but my experience is to put the damper where the stroke feels good for you. The damper on the side of the flywheel adjusts the airflow in and out of the flywheel on each stroke. Here at Forge-Rx we have Indoor Concept 2 Rowers, so this is the model I will be referring to. Here are some thoughts about how to start your relationship with it right. But has anyone ever wondered about the numbers on the side of the flywheel? A damper setting of 10 is more like a slow heavy rowboat—still a workout, but more about strength than cardiovascular fitness. Feedback to feedback@crossfit.com 2 of 3 Damper Settings and Workout Intensity (continued...) At any damper setting, though, you can choose to row easy or row hard. That number should be within 1 damper setting for Part I (Sustain) and Part II (Sprint), regardless of where you are at on the spectrum. Emulate them; aim for 3 to 5. More air is harder to pull and a … The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. The key to increasing intensity is knowing how to monitor it, and knowing how and when to apply power. Damper Settings of Olympians, Scott Debunking Myths: Damper Setting, Stroke Rate and Intensity We recommend starting out on a damper setting of 3–5. You are looking for a specific drag coefficient (120-130?) More on Damper Settings and Drag: More on damper. Rowing machine workouts are essential to CrossFit training. But there is actually a rhyme and reason to the number options on the side. User account menu. But I've never actually seen anyone put that effort in. The "people" at concept2 also recommend a damper setting of 10. The Concept2 Indoor Rower does not force you to row at a certain speed or intensity. So is an air bike; the harder you pedal, the more resistance you feel. This is the important setting. You might be tempted to think that rowing on the highest setting will result in your best score. Unlike the air bike though, with a Concept 2, you can manipulate the damper setting to better suit what sort of athlete you are. They offer safe and challenging fitness activities, and they provide a great way to train for rowing, skiing and other sports. by Cyclist2 » January 18th, 2014, 11:28 am, Powered by phpBB® Forum Software © phpBB Limited. It's all about "feel". At any damper setting—and at any time during a workout—you can increase or relax your effort, rowing as hard or as easy as you want. 7. Ideally, you'd have time to test your rower and set it to your drag factor since each rower is different. On longer pieces(>500m), I put the damper down. Concept Two Damper Setting During Comp. Try this: Row 100 meters at different damper settings: 1, 3, 5, 7, and 9. On a lower setting, less air is exchanged on each stroke. The Damper Setting is . 1 year ago. The Concept 2 Ski-Erg is growing in popularity. Most professionals train with 3-4 damper setting … Just like riding a bike, except it’s rowing. Wir erweitern damit unsere Ergometer-Auswahl von je fünf Rudergeräten, Skiergometern und Air Bikes. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. That was one of the worst WODs any of us have ever done in our CrossFit lives. u/Sally102. New to the SkiErg? It shows up as a number called “Drag Factor.” Therefore, a drag factor of 120 will be exactly the same resistance on every machine even though it may be a damper setting of four on one and six on another. Lower damper settings allow less air into the flywheel housing, making it easier to spin the flywheel. by Daddy-O » January 1st, 2013, 2:19 am, Post (Not here to debate that misconception) What is not widely understood is that the damper is only as a good as the machine is kept cleaned and open. Get the Workout of the Day delivered to your inbox every morning. Really focus on technique, and as you improve, you may find that a lower damper setting gives you the best workout and results. Many people confuse damper setting with intensity level or resistance. What happens when you lift heavier weight for high reps? Learn how to set up a rower, a bikeerg and a skierg from concept2 and the loved Assault Bike. Typically, a setting of 3-4 is ideal for this. © Concept2 inc. All rights reserved. Ron Hoover. Just remember not to sacrifice form for your speed. If you want a "weight" workout, go with damper at 10 (and raise the back end of the erg, as I saw someone suggested). That’s a massive 11% difference. which can be tested on the rower itself using the PM display. Today, after a long five weeks waiting for a broken toe to mend, I rowed. The Concept 2 machine is a flywheel-based machine, meaning the harder you pull the more resistance you’ll get. Think about rowing on the water. Mark Underwood. 19 years at Concept2. SkiErg: 1-3, then adjust (as desired) to match different ski and snow conditions. This is true regardless of where the damper lever is set: the harder you pull, the more resistance you will feel. ↳ Ergdata, Online Racing, Rowpro & RowIt, http://log.concept2.com/profile/863525/log, https://www.google.co.uk/search?q=dampe ... ompany.com, https://www.google.co.uk/search?q=dampe ... 2forum.com. Concept2 has a long history with the CrossFit community, and this year was an especially exciting one as we saw Concept2 equipment in … A lower damper setting on the indoor rower is comparable to easier gears on a bike. r/crossfit. WORKOUT INTENSITY The harder you pull, the more resistance you will feel. She suggested that we do NOT row at a damper of 10, but we thought we would get the best score at that setting, so we rowed at a 10 anyway. People often ask us at Concept2 what the damper on our rower does and where to set it for the best workout. The higher the number the more open the damper to allow more airflow. It practices opening/closing your body and hips just like in olympic lifting, so it’s a great development tool as well. It seems logical to use a sleek fast boat if you want to reach your goal distance in the quickest time. Being able to adjust the damper settings for a different stimulus is perfect for CrossFit training but what I really love is being able to alter the position of the ride by moving the handle height. If you want a very high stroke rate, go with a lower DF - I do that to work on my form at high rates so I can go hard in the final sprints without losing techinque. I'm also a heavyweight at 240#. Rower first, cyclist too. Damper Setting is… The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. Higher damper settings allow more air into the flywheel housing. Exercise Tips, Exercise Tips, Knowledge Base, Knowledge Base, Uncategorized. In the third and final part of his series, Concept 2 co-founder Peter Dreissigacker focuses on damper settings. Resist setting the damper lever too high; this can exhaust your muscles before you reap the full cardiovascular benefit rowing provides.