13
workout intensity
The intensity of your workout is not determined by the
setting of the damper but by your own effort. The faster
the wheel spins, the more resistance you will feel,
regardless of the setting you choose. This is because
the fan blades on the flywheel create wind resistance to
slow the flywheel down.
Intensity, Duration, Resistance
A rowing workout can be tailored to achieve a variety
of results by adjusting intensity and duration. Here are
some suggestions to get you started. For specific work-
out suggestions to achieve your goals, please refer to
the Training section on page 24.
➠ Do not row too hard. Row with an intensity
that will allow you to keep going for at least 20 min-
utes. This will enable you to take full advantage of the
cardiovascular benefits of rowing.
➠ Control the intensity of your rowing by
how hard you pull. Think of the Indoor Rower
as your boat. If you row easily, you can row for a long
time. To make the boat go faster, you pull harder.
If you try to make the boat go very fast you will be ex-
hausted in a short time. Air resistance on the flywheel
fan works just like the water resistance on
a boat.
➠ Watch the center display of the
Performance Monitor. This indicates your pow-
er output, or how fast your “boat” is going, stroke by
stroke. It gives you immediate feedback on how hard
you are pulling.
➠ Set the damper to make the Indoor Row-
er feel like a sleek, fast boat
(numbers 1–4) or a big, slow rowboat
(numbers 6–10). Either “boat” can be rowed
hard or easily. As you try to make either boat go fast,
you will need to apply more force. Making the sleek
boat go fast requires you to apply your power more
quickly. When trying to make the big boat go fast, you
will feel the greatest force. Rowing in a setting that
results in too high a force can be detrimental to your
training program by reducing your output, your enjoy-
ment, and the duration of your workouts. As with any
exercise, rowing with too high a force increases the
risk of injury.
speed settings on the flywheel
➟
➟
up for slower down for faster
what is a rowing workout?
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