Change this setting to make Rowing Easier for Hyrox 1000m

[@richardsolomon7249]

Thanks for a great bit of insight. I’ll be applying this knowledge asap. When doing mixed doubles in the past, we have experimented with adjusting the lever before. 👍

[@rowalong]

Thanks. I'm glad it helped. Really for a 1000m sprint, drag factor doesn't really matter a huge amount. As long as you keep the stroke rate up, the flywheel doesn't get much of a chance to slow-down. But it's still worth trying to get somewhere near the same ballpark as a race machine, just so you're not shocked by the feel of it!

[@Believeintimetravel]

Great point! Appreciate the insight.

[@rowalong]

Thanks. I need to make a similar standalone video just explaining why “I set the lever to 10” is nonsense.

[@fidru]

I did a drag factor test last year and its 155 on preset 10. guess the rower air intake never got cleaned 😁. but since I train on 125 (which is at lever setting at 6.5) what allegedly resembles water, its way more comfortable especially if rowing is only your warmup routine or in my case Crosstraining for my running when im injured.

[@russellnoble4812]

Yes I move the damper straight to 10 for both the ski erg and rower as that’s what I train on 😊

[@bugsbacon3025]

Will definitely be adjusting the lever on both ski & row. Will be lowering it to 3-5. It’s all about pacing. Not doing the fastest station

[@rowalong]

To be honest, it's all about the training. As long as you can make sure you're not surprised by a really heavy feel to the stroke on the race floor - that's the key. Like you say, the Ski and Row aren't the fastest stations - but if you're shocked by the weight of the stroke, of if you have a really inefficient technique that causes you to tire too quick - it'll make them needlessly tough.

[@bugsbacon3025]

@@rowalong worst case for people would be if their gym ergo is very clogged & the drag factor ends up below level 1 on the race ergo. My advice for most folk looking to finish is to dump the race ergo ski & row down to 1-2 from the off. You can always up the pull rate if you have spare energy. Make it more Cardio vascular not muscular endurance/power. Then you can pick up on the 1k run.

[@cpbtv]

​@@bugsbacon3025 you are only allowed to change it once. So if you dump it down to 1-2 you're stuck with it until you finish

[@Me.and.I.Photography]

Thank you for this!!!! 😮

[@hogieandhogie]

RowAlong Treasure Hunt 🙂 - great vid btw.

[@rewelnet]

Very interesting. Thank you. I'm preparing for a Hyrox event in London later this May and had a HIIT sessions on a Concept 2 machine earlier today. I usually train at damper setting 7 and managing to get circa 1.50 / 500m. But this time I could consistently deliver 1.40-1.45 / 500m. I thought this was strange, but then realised that damper setting was at 10. After a few rounds I switched it to 7 and could hardly hit 2.00 / 500m. I discussed it with my coach and we decided to keen an eye on it. But then found your video and realised that it may be an all together different issue. I used ErgData app, so I've got the drag factor data in it and it's showing 202. Does it mean it 7 at Hyrox competition will feel much harder for me or much easier?

[@rowalong]

Remember, the lever setting is meaningless from one machine to another which will explain the initial differences you had. But if you're currently rowing at 202 - when you sit on the machine on the race floor, you'll find it'll feel lighter. That said, after all the stations leading up to the row, you may have had the edge knocked off you anyway, so even though comparing a machine at 160 and 202 would be noticeable when you're fresh - the 160 could feel tougher due to fatigue anyway. But just to add - rowing at a high drag is ok - as long as you're not using your upper body to get the power in, pulling from the front. If that IS what you're doing, you're losing efficiency. I know folks like Hunter will say that it's not the same thing - but efficiency is efficiency, no matter what hill you look at it from. So maybe have a quick technique check up too, just in case.

[@Nlevfitness]

Useful, thanks. Foot placement in hyrox will also be inconsistent and random too?

[@rowalong]

Again, I’ve seen most machines set to “three holes showing”. In fact I’m making another video about Hyrox set up. So I’ll look a bit more into this.

[@mikecaseyoshea3594]

Cool thanks, doing my first HYROX in November. Its just 1k and 10 sec too fast could yank 30sec off your next run. So regardless of damper or foot strap, jump on and pull a steady 1k, jump off.. What has brought a HYROX POV to the channel? 😉

[@rowalong]

Pre lockdown, someone told me about it, and I started looking at it. Then when lockdown hit, I forgot about any competition, but added farmers carries and sandbag lunges into my sessions. Then towards the end of 2021 I started picking up more specific training ideas - and having done them for a while, now figure it’s a good time to add it n some hyrox info. Try to expand the viewers here on ROWALONG but also help some Hyrox people who might benefit from my thoughts.

[@anthonytibbs9902]

Thanks for this.......also time to clean my rower :p

[@rowalong]

Any time!

[@johnnewman2472]

I don't see any reason not to change the lever setting it takes so little time.

[@becky-Sharpe]

I always change mine to 8

[@rowalong]

But remember, that means nothing. Unless it's a new (or newly cleaned) machine, then your 8 could be my 2. Always refer to drag factor first - set the lever to the right one, and then you can remember the lever setting for THAT MACHINE each time you use it.

[@billschoenherr4971]

“RowAlong Treasure Hunt”

[@johnnewman2472]

Rowalong treasure hunt

[@zenithartandfashion7411]

RowAlong treasure hunt

[@sofiavintem869]

RowAlong Treasure Hunt

[@DaveNeve]

I thought I had really understood drag factor until today when I watched this video kzbin.infoH63I5XKX5FM How do we incorporate this additional factor into our sessions??? I'd be really interested to hear your ideas on this Thanks