Getting Started

Setting realistic goals is an important part of starting a successful weight loss plan. Consult your physician so that you set goals that you can achieve in a reasonable amount of time.

The Performance Monitor allows you to track your workouts based on many different displays. Consider these examples for your goal:

  • Time:
    • Increase the time you spend rowing by 5% each workout
    • Create a weekly goal for the time you spend rowing
    • Race a previous performance with the Pace Boat display
  • Distance:
    • Aim to row a certain number of meters in a given time
    • Track your cumulative meters for a weekly, monthly, or annual goal

Getting Comfortable

The Concept2 Indoor Rower fits every body with just three points of contact—the seat, handle, and footrests. The Flexfoot can be easily adjusted to fit a range of foot sizes. Still, some people find they need to make slight adjustments to feel comfortable on the indoor rower. Here are a few helpful tips to adjust your position and find what works best for you:

  • Stretch! Make sure to warm up properly. For longer rows where you are not racing, it may help to get off the indoor rower and stretch every 20 minutes or so.
  • Adjust your Flexfoot heel cups. You should set the Flexfoot so that the strap crosses the ball of your foot. If you are larger or less flexible, you may need your feet a bit lower for comfort. If you row in socks, the Flexfoot should be set a bit higher than if you are wearing shoes.
  • Try sliding an inch or two forward or backward on the seat. Adjusting your position slightly during your workout can alleviate pressure on any one area.
  • Try rowing in different outfits. Rowing shorts vary in weights, designs and styles. The placement of seams, layers of padding, and coverage can affect chafing and comfort.
  • Try using a seat pad. If the seat pad has removable holes for the butt bones experiment with leaving or removing the holes in the pad to see which configuration works best for you. We sell a seat pad with removable holes in our online Shop.

Your First Workout

Visit Getting Started in our Training section for recommended first workouts.