670189
8
Zoom out
Zoom in
Previous page
1/16
Next page
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 first day. You can repeat
workout 1 for several days. Visit concept2.com/start for additional information and first 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
8


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Concept2 Dynamic Indoor Rower at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Concept2 Dynamic Indoor Rower in the language / languages: English as an attachment in your email.

The manual is 2,81 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

Others manual(s) of Concept2 Dynamic Indoor Rower

Concept2 Dynamic Indoor Rower Installation Guide - English - 3 pages

Concept2 Dynamic Indoor Rower Installation Guide - English - 12 pages

Concept2 Dynamic Indoor Rower User Manual - English - 13 pages


The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info