The damper lever on a Concept2 rower or SkiErg changes how each stroke feels. But the number on that lever is only part of the picture: drag factor and stroke rate also matter when finding a setup that suits you.
This guide explains what each term means, how they interact and how to test different settings in your HYROX training. There is no single setting that works best for every athlete, and your preferred setup may differ between the rower and SkiErg.
For station technique, pacing and race-specific advice, see our HYROX rowing guide and HYROX SkiErg guide.
Damper Setting
The damper is the numbered lever on the side of the Concept2 flywheel housing. It runs from 1 to 10 and controls how much air enters the housing.
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.
Think of it like choosing a gear on a bicycle. The setting affects how you apply your effort, but a higher number does not automatically mean a faster pace or a better workout. You can work hard at a low setting and gently at a high one.
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 a measurement of how quickly the flywheel slows between strokes..
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. Two machines of the same type set to the same drag factor should feel similar, even if their damper numbers differ.
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.
The available drag factor range varies between machines and with their condition. Use the monitor to check the actual reading rather than assuming a fixed range.
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.
How to Find the Best Drag Factor for HYROX
There is no single best drag factor for every HYROX athlete. Your strength, technique and preferred stroke rate influence which setting feels effective, and your choice may differ between the rower and SkiErg.
Test settings during training rather than choosing a number because another athlete uses it:
- Warm up, then choose a pace you could realistically sustain during HYROX.
- Compare two or three damper settings over equal-distance intervals, allowing similar recovery between efforts.
- Record the drag factor, average pace and stroke rate for each interval, alongside how hard it felt.
- Look for controlled, repeatable performance. Notice whether a setting makes you strain through each pull or struggle to maintain an effective rhythm.
- Check it under race-like fatigue. On another session, try your preferred setting after running and assess how comfortably you can return to running afterwards.
Keep the comparisons on the same machine initially, and repeat them on another day before drawing conclusions. The aim is to find a setup that supports your whole HYROX race, rather than your fastest isolated effort on the machine.
Adapting to the Machine on Race Day
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.
For current race rules on damper adjustments, see our rowing guide and SkiErg guide.
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 produce effective power at a sustainable effort. 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:
If the machine feels different from what you are used to, first assess whether you can maintain your intended pace with controlled technique and manageable effort. You may choose to adjust the damper, stroke rate or force of each stroke. There is no automatic rule that a lighter feel requires a faster rate, or a heavier feel requires a slower one.
Use the displayed pace alongside your breathing and movement quality. A higher stroke rate only helps you go faster if you maintain enough effective work per stroke.
Conclusion
Your damper setting, drag factor and stroke rate work together. The best combination for you allows you to maintain your intended pace with effective technique and an effort you can sustain within the wider HYROX race.
Use training to compare settings, record what works and practise adapting to different machines. A higher damper number or faster stroke rate does not automatically produce a better result.
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.
