Tips and Erg Settings
It will be hard but staying consistent at each segment of the pyramid. You develop this skill over time.
Pick a split (a split is a predicted time per 500m) and hold it. As the pyramid goes up, try and make the split shorter.
Your legs are your powerhouse! Remember to use them rather than the arms, and you won’t fatigue as quickly.
Be aware of your body, especially your back. You will notice that it's harder for you to activate your core when your back starts to sag. Many novice rowers also bend their legs too early and brush the handle over the knee caps.
Lean back after the 'catch'. When you get tired, you may not lean back enough - try aim to lean to the one o'clock position.
Set the resistance lever on the side of the machine to about 4. This will give you a drag factor of about 110, which is similar to water.
The mistake many people make is to set the resistance too high, which compromises their technique and the quality of the workout.
To learn more about finding the correct drag factor on your rowing erg, check out this helpful YouTube video.