Rowing Machine Settings: Understanding Resistance, Drag Factor, and Optimal Training

What is the hardest setting on a rowing machine?

The concept of the "hardest" setting on a rowing machine is often misunderstood; it's not simply about maximizing the damper setting. The true challenge and effectiveness of a rowing workout stem from a combination of drag factor, power output, stroke rate, and the structure of your training, rather than just a high number on a dial.

Understanding Rowing Machine Resistance

To truly understand what makes a rowing machine "hard," we must first differentiate how resistance is generated and measured. Most modern indoor rowers, particularly air-based models like the Concept2, utilize a flywheel and a damper mechanism.

• Air Resistance: As the flywheel spins, it encounters air resistance. The faster you pull, the more air resistance you generate, meaning the machine inherently responds to your effort.
• The Damper Setting: This lever controls the amount of air allowed into the flywheel housing. It dictates how much air the flywheel catches with each stroke. A higher damper setting allows more air in, making the initial pull feel heavier and requiring more force to accelerate the flywheel.

Crucially, the damper setting does not directly increase the resistance in the same way adding weight to a barbell does. Instead, it influences the feel of the stroke and, more accurately, the drag factor.

The Damper Setting: A Common Misconception

Many users mistakenly believe that setting the damper to its highest number (e.g., 10 on a Concept2) automatically makes the workout "hardest" or most effective. While a higher damper setting does make each individual stroke feel heavier and requires more initial force, this isn't always synonymous with optimal or even "hardest" training for overall power output or conditioning.

Think of it like gears on a bicycle:

• High Damper (e.g., 10): Similar to a very high gear on a bike. You can generate a lot of power per stroke, but it's harder to maintain a high stroke rate, and it can fatigue your muscles quickly. It feels like you're moving a lot of weight.
• Low Damper (e.g., 1-3): Similar to a low gear. Each stroke feels lighter, allowing for a higher stroke rate, but requires more strokes to achieve the same distance or power output.

The "hardest" setting is not about the damper number itself, but about how that setting, combined with your effort, translates into power and physiological demand.

What Truly Makes Rowing "Harder"?

The real determinants of how "hard" a rowing workout is are multifaceted and extend beyond a simple damper setting:

• Drag Factor: This is the most accurate measure of the actual resistance you are working against, as determined by the damper setting and the cleanliness of the machine. On a Concept2, you can view the drag factor in the monitor's menu. A higher drag factor means more resistance per stroke. While a higher damper setting generally leads to a higher drag factor, it's the drag factor itself that matters, not just the damper number.
• Power Output (Watts): This is the objective measure of the work you are doing. The more watts you generate, the harder you are working. This is achieved by applying more force and/or maintaining a higher stroke rate.
• Stroke Rate (SPM - Strokes Per Minute): Maintaining a high power output at a high stroke rate demands significant cardiovascular and muscular endurance. A workout at 30 SPM for 20 minutes with a moderate drag factor can be far more challenging than a few power strokes at 10 SPM with a max drag factor.
• Workout Intensity and Duration: A longer workout, or one with intense intervals (e.g., high power output bursts followed by short rests), will be inherently "harder" regardless of a fixed damper setting.
• Technique: While not a "setting," inefficient technique can make any workout feel harder due to wasted energy and increased muscular strain, but it doesn't equate to more effective work. Proper technique allows you to apply force efficiently and sustain effort.

Optimal Damper Settings for Different Training Goals

Understanding the role of the damper allows you to choose an optimal setting based on your training goals, rather than just defaulting to the highest number.

• Endurance Training (Long, Steady State): A lower to moderate damper setting (e.g., 3-5 on a Concept2) is often ideal. This allows for a higher stroke rate without excessive muscular fatigue, promoting cardiovascular fitness and mimicking on-water rowing more closely.
• Power and Strength Training (Short, Intense Bursts): A moderate to higher damper setting (e.g., 6-8) can be effective. This requires more force per stroke, engaging muscles more intensely for power development. However, going too high (9-10) can become counterproductive, hindering stroke rate and potentially increasing injury risk.
• Interval Training: Settings will vary based on the specific interval structure. Power intervals might use a moderate-high damper, while recovery or higher stroke rate intervals might use a moderate damper.
• General Fitness and Technique Work: A moderate damper setting (e.g., 4-6) is a good starting point for most users, allowing for balanced power and stroke rate development while focusing on technique.

The Role of Technique

Excellent rowing technique is paramount. Regardless of the damper setting, poor form will limit your ability to generate power efficiently, increase the risk of injury, and make the workout feel harder in an unproductive way. Focusing on a strong drive through the legs, a powerful body swing, and a clean arm finish will allow you to maximize your power output for any given drag factor.

Debunking the "Max Damper" Myth

Consistently training at the maximum damper setting (e.g., 10) is rarely the most effective or "hardest" way to train for most individuals.

• Increased Injury Risk: The heavy initial pull can put excessive strain on the lower back, hamstrings, and shoulders, especially without proper warm-up and technique.
• Reduced Efficiency: It often leads to a slower stroke rate, making it harder to develop cardiovascular fitness. You might be putting in a lot of force per stroke, but if your stroke rate is very low, your overall power output (watts) might be less than if you used a moderate damper at a higher stroke rate.
• Not Mimicking On-Water Rowing: On-water rowing has a drag factor that is typically equivalent to a moderate damper setting on an indoor rower. Training at max damper can develop habits that are not transferable to actual sculling or sweep rowing.

While some elite athletes might use very high drag factors for specific power development drills, it's not recommended for general training or for defining "hardest" for the average user.

Conclusion: Defining "Hard" in Rowing

The "hardest" setting on a rowing machine is not a fixed number on the damper. Instead, it is achieved through a combination of:

1. An appropriate drag factor (often moderate to moderately high, not necessarily max).
2. Maximal sustainable power output (generating high watts).
3. An optimal stroke rate for your training goal.
4. A challenging workout structure (intervals, long distances, high intensity).
5. Excellent technique to ensure efficiency and reduce injury risk.

To truly challenge yourself on a rowing machine, focus on improving your power output, maintaining consistent technique, and structuring your workouts to push your physiological limits, rather than simply cranking up the damper dial.