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By Jak Cornthwaite We see this every week. Big, powerful athletes jumping on the rower and treating the handle like a heavy deadlift. Grinding away at 22–24 strokes per minute. Damper set to 10 (or higher than it should be). Thinking you’re rowing optimally. Here is the reality: You aren't effectively building your engine. You are applying the brakes. At that low rate, the flywheel slows down massively between strokes. To get it moving again, you have to spike your force prod