Indoor Rowing Coaching: Master Damper Setting and Drag Factor
Today, we’re tackling a topic that every rower—whether you’re just starting out or a seasoned vet on the indoor rowing machine—should understand: damper setting and drag factor.
If you’ve heard damper settings compared to bike gears or to rowing a tugboat versus a racing scull, you’re not wrong. But there’s more to it. Your perfect setting depends on your body size, strength, stroke rate, and goals. By the end of this post, you’ll know exactly how to use these settings to make your indoor rowing more effective and consistent—wherever you train.
Understanding Damper Settings on Indoor Rowing Machines
The damper controls how much air flows into the flywheel of your Concept2 indoor rowing machine, which in turn, sets your drag factor.
- High damper (close to 10) = more air, heavier feel.
- Low damper (around 1) = less air, lighter feel.
A common rowing misconception: a high damper doesn’t automatically make you faster—it just changes the resistance feel and the speed at which the flywheel slows down. However, the power output that you provide still drives your speed.
How Damper Settings Affect Stroke Rate and Efficiency
At a high damper, the flywheel slows quickly between strokes, making each pull feel like a fresh start. While this builds strength, it can tire you out faster in long indoor rowing workouts.
The right damper setting lets you row smoothly, maintain a steady rhythm, and avoid feeling like you’re fighting the erg.
Why the Drag Factor is Essential for Indoor Rowing Coaching
Different rowing machines can feel different at the same damper setting because of:
- Dust buildup
- Machine age
- Maintenance levels
- Altitude
The drag factor standardizes resistance so you can train consistently anywhere—something I emphasize in rowing coaching sessions.
How to Measure Drag Factor
- On your rowing monitor, go to More Options → Display Drag Factor.
- Take a few strong strokes.
- Note the number—this is the drag factor.
This number will change as you move the damper higher or lower.
Rowing Coach Starting Points for Finding Your Ideal Drag Factor
While your perfect drag factor is personal, here are my own ranges as a coach and competitive rower. Keep in mind that I am 165lbs and have good strength. You may need to add or subtract 10-20 points to find your settings:
- 18 strokes/min → 110–115
- 24 strokes/min → 120–125
- 34 strokes/min → around 135
- 500m sprint (50 strokes/min) → about 165
These numbers give you a starting point—adjust for how it feels to you, efficiency, and workout goals.
Rowing Coaching Tip: Test, Adjust, Repeat
To excel at indoor rowing, treat damper and drag factor settings as tools, not fixed rules. Experiment with different setups, track your performance, and lock in your best drag factor.
Once you find it, you can recreate your optimal rowing feel on any Concept2 indoor rowing machine—whether in your home gym, at a rowing club, or at your fitness center.
Final Word from Your Rowing Coach:
Mastering damper settings and drag factor is essential for efficient, powerful, and injury-free rowing. Measure, adjust, and row with purpose—and you’ll see better performance and endurance in every session.
If you want personalized online rowing coaching to refine your technique and training strategy, I’m here to help you row at your best.
To see this in a YouTube video, go to: https://youtu.be/piJD5b8Tqxo