Assault Air Rower Elite, damper setting and form tips for new users?

[Thomas Martinez]

There is some information out there about the Assault Fitness Air Rower Elite. This thread will cover common topics like rowing form, damper settings, handle technique, and what the console does. It’s all meant to provide some practical tips from folks using the equipment day-in and day-out, since those are the factors that affect your workout.

 

[Fut]

For almost every workout, most rowing coaches suggests using damper settings of 4 or 5. With Concept2's Model D (and many other air rowers), this holds true, too. The higher damper setting will make the machine "feel" heavier, but typically it will also be less efficient as you are unable to sustain your desired stroke rate. Go with a more moderate setting and pace yourself better.

 

[Biblical Chicken]

Ah, so you figured it out: how to grip the handle. A lot of folks really clamp down on the handle. It’s one reason why your forearms gets tired after only 500 meters, long before your leg muscles are tapped out. Try for a hook grip; that is, let the fingers do all of the work grasping the handle, but keep the thumbs loose. There shouldn't be much hand (palm) activity in the row.

 

[Proud Peccary]

Console The console is definitely cleaner on the Elite model compared to the older console of the Assault rower, but it offers pretty much the same functionality. You can see all the basics like watts, stroke rate, and distance. It does not present much data to the user.

 

[Bewilder]

So how do you know when the damper doesn't correspond directly to resistance and what really makes it harder? "It's the heavier feel of moving more air per stroke." That's where watts come in. Watts are based off how hard you're pulling against the resistance, or air resistance in this case. Your work rate is dictated by how much you try. However, mechanical feedback can be misleading because it can feel different while still producing the same amount of wattage.

 

[Fut]

So how do you know when the damper doesn't correspond directly to resistance and what really makes it harder? "It's the heavier feel of moving more air per stroke." That's where watts come in. Watts are based off how hard you're pulling against the resistance, or air resistance i…

The flywheel feels light (meaning you can spin it quickly) and holds momentum for a longer time at a low damper setting. At a high damper setting, there is more air in the cage, so the flywheel slows down quicker between strokes and requires more effort to get moving again during the next stroke. Whichever damper setting you select, you are seeing how hard you are working as watts on display.

 

[Bewilder]

The flywheel feels light (meaning you can spin it quickly) and holds momentum for a longer time at a low damper setting. At a high damper setting, there is more air in the cage, so the flywheel slows down quicker between strokes and requires more effort to get moving again during…

Will I get more watts with the same amount of effort at any particular damper setting? For most people, no, but that will depend on your own rowing style and body type.

 

[We Love Mounta]

The Assault rower is fine, but if you're spending that kind of money just get a Concept2 since its resale value alone is worth it. The market is full of mid-range air rowers. They say they’re good, but they lack the performance consistency and long-term durability of models like the Concept2 (which, by the way, was featured in our best workout machine showdown).

 

[Divine Worm Ma]

The damper is also adjustable depending on what you’re trying to do on the air rower. For instance, if you want to warmup, set it at 5; for interval training, use 6 or 7; while long steady-state workouts are best with the damper set at 4. This system allow you to control the intensity to match your training goal.

 

[Biblical Chicken]

If you have a console that displays drag factor, then that is the best indicator. You cannot compare machines based on the damper number; the resistance changes depending upon humidity and dust levels in the room. Only certain models will display the drag factor measurement (not sure if Elite does). Concept2 has this data built-in to their monitor.

 

[Enviou]

However, you should know that Assault Fitness’s quality control has gotten worse in the past couple of years. A friend of mine got one with a bent monorail out of the box. The replacement process via customer service takes weeks which may delay starting your workout routine.

 

[Bewilder]

If you have a console that displays drag factor, then that is the best indicator. You cannot compare machines based on the damper number; the resistance changes depending upon humidity and dust levels in the room. Only certain models will display the drag factor measurement (not …

The damper number is a very nice feature, but in order to pace correctly do you just pace based off of the damper number or does it show drag factor? To really be able to pace accurately you have to know what you're working with and not just an arbitrary setting on a dial.

 

[Fut]

The damper number is a very nice feature, but in order to pace correctly do you just pace based off of the damper number or does it show drag factor? To really be able to pace accurately you have to know what you're working with and not just an arbitrary setting on a dial.

Drag factor doesn't seem to be displayed natively on the Elite console. There's no easy way to do it while working out but you could try estimating it from your stroke rate vs watts.

 

[The Castle of B]

Form order is correct. Now for a mistake common among most beginning rowers (your recovery phase). Your split time will be ruined if you rush back to the catch position. That’s when you rest, and you should spend about twice as much time in your recovery as you do driving.

 

[Proud Peccary]

Form order is correct. Now for a mistake common among most beginning rowers (your recovery phase). Your split time will be ruined if you rush back to the catch position. That’s when you rest, and you should spend about twice as much time in your recovery as you do driving.

In a long row, it’s less about how hard you go but rather that ratio between drive and recovery. If you have enough balance in your pace, you won't tire out too early and you'll be able to keep it going all the way through.

 

[Clever Capuchin]

I've heard some folks claim no one sticks with these machines after a few weeks, but I can tell you that's not always the case. There are many people who commit to regular workouts for a long time.

 

[We Love Mounta]

I've heard some folks claim no one sticks with these machines after a few weeks, but I can tell you that's not always the case. There are many people who commit to regular workouts for a long time.

However, real talk says not all of us stick to our gear as long as we say we will. That's just because of motivation and goal consistency.

 

[Divine Worm Ma]

I've heard some folks claim no one sticks with these machines after a few weeks, but I can tell you that's not always the case. There are many people who commit to regular workouts for a long time.

Rowing for 4 days per week won't get boring (you'll keep going for years). With realistic expectations and good form, you can stick to it long term, not everyone quits after several weeks or months.