Our standards are based on the Concept 2 rowing machine. We hope to add an option to specify other types of rowing machines in the future.
Our initial standards are based on club rowers, so you have some tough competition. Also, rowing machines are difficult and it can take time to become efficient.
However, it should be possible to get to at least Intermediate standard with practice, training and dedication.
You can use any setting on the machine. Many rowers aim for a drag factor of 125 which is a setting of around 5 on the Concept 2 rowing machine.
Normally you produce the same amount of power say over 10 minutes even if you change setting. A higher setting is tougher on the body and normally means you do fewer strokes per minute. A lower setting is easier on the body, so you can do more strokes per minute.