Drag factor and damper setting: Stop rowing incorrectly!

You must have hopped on an air rowing machine and wondering what those numbers from are 1 to 10. If you row at 10, does it mean you are working with the highest resistance?

In this post we take a deeper look into what are damper and drag factor and how they affect your air rowing machine workout.

What is damper setting?

The damper setting is the device on the flywheel cover that controls how much air flows into the flywheel, minimum of 1 (nearly closed) and a maximum of 10 (fully open).

Damper setting does not equivalent on resistance

Damper setting is the numbers on the side of the flywheel of air rowing machines. It affects how rowing feels but does not directly affect the resistance. When the damper is set at 1, most air will be blocked off and the flywheel is not able to pull in as much air as it’s spinning so it keeps spinning. There is no much air to slow it down. While the damper is set to level 10, more air can be pulled in and the flywheel will be slowed down a lot faster which is why it tends to feel heavier.

Many people confuse damper setting with intensity or resistance levels. Instead, the intensity of your workout is controlled by how much you row. The harder you pull the handle, the more resistance you will feel. The damper setting changes how fast the flywheel slows down, but you determine the resistance. 

What is ideal damper setting?

The best damper setting for most rowers is between 3 and 5. This range slows the flywheel just enough to let you apply power effectively with each stroke while still maintaining efficiency and consistent pacing. Comparing it to bike gears, using the lowest gear might feel like you’re not making much progress, and the highest gear can be too tough to pedal. Just like with bikes, a middle setting often works best, and it’s the same principle with the damper setting on your rowing machine.

Does the damper setting impact the watts measurement?

Damper setting doesn’t directly impact the watts measurement, but increasing the damper will make each stroke feel heavier to you. By making each stroke feel heavier, your pace/watts may change because the effort will feel different. Watts are calculated based on your split (or /500m pace).

What is drag factor?

The drag factor standardizes and assists in calibrating the damper setting of each rowing machine. Imagine: a brand-new metal strip encircles the flywheel of the rowing machine, facilitating the flow of air in and out. However, the strip inevitably become clogged with dust and lead to less airflow as time goes by. The degree of clogging can vary from one machine to another. As a result, the strong and steady airflow to the flywheel has now reduced to a slow trickle. This means if we set the damper to 3 on 10 different rowing machines, none of them will have the same amount of airflow.

Drag factor tells you how quickly the flywheel slows down between each stroke by giving it a number. So, if you set 10 machines to the same drag factor, they will all feel the same to use, even if their damper settings are different.

Why it is important to understand drag factor?

Drag factor is an important aspect of indoor rowing that determines the level of resistance. It plays a crucial role in developing proper rowing technique, enhancing agility and coordination skills, and achieving optimal biomechanical and physiological outcomes. It is essential to understand the correct drag factor setting to prevent injuries and ensure a safe and effective workout.

Do all rowing machines have same drag factor?

In fact, drag factor is calculated by the monitor of the rowing machine, therefore, the actual number can vary depends on temperature, the maintenance and cleanliness of the flywheel, whether it’s a new or old rowing machine, etc. Different rowers can have different drag factor ranges. A damper setting of 5 on your rower may feel like 4 on the machine you use at the gym.

Where you set your drag factor will depend on your own size, weight and conditioning level, as well as the machine you row. Next time when use different machines, you may need to adjust the damper setting to achieve the drag factor and feel you prefer. 

How to find the most suitable drag factor for you?

Measure your rowing! Go to the settings of the monitor and search drag factor option, then row for a couple of strokes and see what number comes up. It will be your current drag factor at your damper setting.

The drag factor is a personal preference and every rower should get on the machine to find out what suits them the best. You may refer to The Damper and Drag of Olympians to find out how professional rowers set their drag factor.

What drag factor should you use for rowing?

The effective range of drag factor settings on a rowing machine is narrow. Always set the drag factor at the same level for every session. As a general guide drag factor for adults should be set in the following range:

Male

• Over 75 kg: 125-140
• Under 75 kg: 120-135

Female

• Over 61.5 kg: 120-130
• Under 61.5 kg: 115-125

While the specific number isn’t necessarily that important. Which drag factor you should use depends mostly on your technique and how heavy you like to feel.

Do you have to use drag factor?

Not necessary. If you’re just starting out, you’ll be fine using the damper setting and not worrying about the drag factor at all. 

But if you want to train to become a better rower then try optimizing the drag factor. Make sure you have the drag factor within proper range not too high because a heavy drag will make your feel more challenging to take each stroke and put a lot more strain on lower back.

Conclusion

Now you are capable of using drag factor to match up different rowing machines.

You may refer to the range above or feel free to try it out on different types of workouts to see where you’re the most efficient. You may feel the need to set a preferred drag factor depending on your goals as your technique and experience increase.