For a HYROX athlete, efficiently using the Concept2 rowing machine and SkiErg can be crucial for success in your race. With 1km required on each during the event, optimising your performance can make a significant difference in your overall time.
This article will delve into the key concepts of drag factor, damper settings, and stroke rate, on the machines, providing you with the knowledge to crush these stations in the race.
Damper Setting
The damper setting on a Concept2 machine ranges from 1 to 10 and controls the amount of air allowed into the flywheel housing (thereby affecting the “drag factor” – more on that below).
A higher damper setting allows more air into the fly wheel (meaning it slows quicker), and a lower damper means the opposite.
While many assume that a higher damper setting equates to a tougher workout, it is not simply about making the workout harder but about finding the right balance for efficiency and performance.
Important Notes on Damper Settings:
- Damper ≠ Resistance: A common misconception is that a higher damper setting means more resistance. In reality, it changes the feel of the stroke, not the actual resistance.
- Individual Preference: There’s not a universally “correct” damper setting. It depends on your physiology, technique, and the specific demands of the event.
- Calibration Differences: Due to factors like altitude, machine wear, room temperature, and machine cleanliness, the same damper setting might produce different drag factors on different machines. Therefore, a machine set at a damper setting of, say, 5, may feel completely different to a different machine also with a damper setting of 5.
Drag Factor
Drag factor is a numerical value that represents the rate at which the flywheel decelerates on Concept2 machines. Unlike the damper setting, which is visible on the machine itself, the drag factor is an internal measurement of how much air the flywheel is able to catch.
A higher drag factor can mean moving the fan inside the machine feels heavier, and a lower drag factor means lighter. As mentioned above, the same damper setting on two different machines can feel very different. However, if you have two machines set to the same drag factor, then those machines will ‘feel’ the same.
To view and adjust the drag factor on a Concept2 machine:
- Press the “More Options” button on the monitor.
- Select “Display Drag Factor.”
- Begin rowing or skiing, and the drag factor will be displayed on the screen
- To get the drag factor higher or lower, you would adjust the damper setting.
On the Concept2 rower, drag factor typically ranges from 80 to 220. The SkiErg generally has a lower drag factor range, usually between 30 and 80.
Important notes on Drag Factor:
- Consistency: Drag factor allows you to achieve a consistent feel across different machines, even if they’re not identically calibrated.
- Efficiency: Finding the right drag factor for you can help you maintain proper technique and optimise your energy expenditure.
- Performance: Your ideal drag factor can vary based on your physiology, technique, and the specific demands of the race.
What is the Best Drag Factor?
The optimal drag factor varies from athlete to athlete. It’s crucial to experiment to find what feels most comfortable and efficient for your body and technique.
To find your ideal drag factor and damper setting:
- Warm up thoroughly.
- Start at a low damper setting and increase gradually.
- Note the drag factor and how it feels.
- Choose a setting that allows you to maintain power without undue fatigue, taking into consideration the distance you must cover (1km in a HYROX on each machine) and the totality of the race.
Be Ready
It’s worth appreciating that you don’t get to ‘test’ the drag factor of a machine during a HYROX event. While you can choose your damper setting, you won’t truly know how the machine will feel until you start using it. Therefore, you will need to be ready to adapt to the machine you are given, and either adapt your technique and stroke rate, to accommodate for how the machine feels, or adjust the damper setting as you row / ski to help better suit you.
Stroke Rate: Balancing Speed and Efficiency
Stroke rate refers to the number of strokes you take per minute. It’s a crucial factor in your performance on both the rower and SkiErg. It is measured in strokes per minute (SPM).
A common misconception is that a higher stroke rate always leads to a faster time. Instead, it’s about finding a stroke rate that allows you to maximize power per stroke without compromising your form or endurance. You should look to maintain a steady stroke rate throughout your 1km, avoiding starting too fast and burning out. Focus on powerful, efficient strokes rather than just increasing your rate.
For most HYROX athletes, a stroke rate of 24-30 SPM tends to be effective for rowing, while for the SkiErg something around 35-45 is most common. However, as mentioned above, you may adjust this depending on how the machine (and you!) feels during the race. Here’s how an athlete might approach this:
- Quick feel assessment: As soon as you start on the machine, take a few strokes to assess how it feels – lighter or heavier than you’re used to.
- Stroke rate adjustment:
- If it feels lighter: You might need to increase your stroke rate slightly to maintain your usual power output (or adjust the damper setting).
- If it feels heavier: You might need to decrease your stroke rate a bit to avoid early fatigue (or adjust the damper setting).
- Effort gauge: Focus on your perceived effort and breathing rate. These internal cues can help you adjust your pace regardless of the machine’s feel.
- Practice adaptability: In training, occasionally use different machines or damper settings without checking the drag factor. This helps develop the skill of quickly adapting to different machine feels.
Conclusion
Understanding and optimising drag factor, damper settings, and stroke rate on Concept2 machines can really help your performance during the race and training. The ergs are sometimes underappreciated in HYROX but by performing strongly whilst preserving your energy on these stations (which combined may typically take up over 10% of someone’s total race time), you can stand yourself in good stead for the whole race. Keep experimenting and refining your technique, and you’ll see your times improve and your confidence grow!
For more tips take a read of our articles on the row and ski stations in HYROX, and for more personalised help check out our coaching plans.
