Setting the resistance of the RP3 rower

The big slide on the side of the RP3 Rower is numbered 1 through 10 for convenience, however, more advanced rowers generally want more precise and consistent control over what they set their machine at.

K-Factor

The drag of the flywheel is quantified as the 'k-factor' on a RP3 Rower. The K-factor corresponds to the damper setting but is consistently measured across different machines and conditions. When connected to the app, you can tap at any of the data fields to set it to the k-factor. Then, take a couple of strokes at medium effort to figure out the k-factor that the rower is set at. The best way to get to a good k-factor to row with, is to measure it, test it and then to change it to see what you like best.

Generally, however, 0.9 is a good starting value for new rowers. Values above 0.9 are good for building strength, while below are more optimized for speed. If you are an experienced on-water rower, then set it at 0.9 to 1.1 to simulate a small boat like a single or pair. For a faster boat, like an 8 or a 4, set it at a value between 0.75 and 0.85.

Keep in mind that these are guidelines and that the optimal k-factor comes down to personal preference and goals. Feel free to experiment and see what works best for you.