Operation Manual

8
GETTING STARTED
1. Start your exercise program gradually. Row no more than five minutes the first day to let your body adjust to
the new exercise.
2. Gradually increase your rowing time and intensity over the first two weeks. Do not row at full power until
youarecomfortablewiththetechniqueandhaverowedforatleastaweek.Likeanyphysicalactivity,ifyou
increasethevolumeandintensitytoorapidly,failtowarmupproperly,orusepoortechnique,youwillincrease
the risk of injury.
3. Aim for a stroke rate of between 24 and 30 spm (strokes per minute).
WORKOUT 1: Start with a row of 3-5 minutes. then take a break to stretch and walk around. If you feel
good,douptofouroftheseshortintervalsofrowing.That’senoughfortherstday.Youcanrepeat
workout1forseveraldays.Visitconcept2.com/startforadditionalinformationandrstworkouts.
MONITOR YOUR PROGRESS: Monitoring your progress is one of the best ways to stay motivated and
achieveyourgoals.WerecommendsigningupforourfreeOnlineLogbook,whereyoucanrecordallyour
workouts and participate in the many challenges offered throughout the year. Visit concept2.com/logbook.
WORKOUT INTENSITY
• Theharderyoupushwithyourlegsandpullthehandle,themoreresistanceyouwillfeel.Thisisbecausethe
Concept2DynamicIndoorRoweruseswindresistance,whichisgeneratedbythespinningflywheel.Thefaster
yougetthewheelspinning,themoreresistancetherewillbe.
• Youcanrowashardoraseasyasyouwish.Theindoorrowerwillnotforceyoutorowatanysetintensity
level.Itisuptoyou.Asyouputmoreeffortintoyourrowing,youwillachieveafasterpace,producemore
watts,andburnmorecalories.AlloftheseoutputswillbemeasuredanddisplayedbythePerformanceMonitor
(PM).Keepyourgoalsinmind.Forexample,ifyourgoalistoburnalotofcalories,itismoreimportanttorow
foralongtimethantorowhard.Ifyourowtoohard,youwon’tlastaslong.
DAMPER SETTINGS ON THE FLYWHEEL
The damper setting is like bicycle gearing. It affects the feel of the rowing but does not directly affect the
resistance.Withalittleexperimentation,youwillfindthedampersettingthatgivesyouthebestworkoutand
results. We recommend a damper setting of 3–5 for the best aerobic workout. This is the setting that feels most
likeasleek,fastboatonthewater.Highersettingsfeelmorelikeabigger,slowerboat.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.
up for slower
down for faster
USE AND TRAINING