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Let's Get Started

Let us help you get started on the best fitness equipment in the world! We have training programmes for the Concept 2 Indoor Rower
that will help you with weight loss, rehabilitation or if you are just looking for a great cardio workout!


  • To get the best workout, use a damper setting of between 3 and 5. This may feel too easy at first, but once you get used to the rowing motion and become able to get the wheel spinning faster, you will feel more resistance. The faster you get the wheel spinning, the more resistance is generated.
  • Start a training log. Use a calendar, our Online Ranking’s Personal Logbook feature, your own spreadsheet, a logbook or a LogCard. It will be rewarding to monitor your progress. Be sure to record every meter so you can join the Concept2 Million Meter Club when you get that far!
  • Look for a workout partner. It will probably make your workouts more fun and will help you stick to your new routine.
  • Stretch before and after your workouts.
  • Warm up for 5 minutes by rowing easily, with a few 10-15 stroke spurts of harder rowing.


Please feel free to click here to download our FREE training programme to help you get started on the Concept 2 rowing machine. Suitable for weight loss, rehabilitation, fitness or just a good cardio workout. 

Photo Credit: Jason Capracotta at Capracotta Photo