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LOW-IMPACT CARDIOVASCULAR ENDURANCE & INDOOR ROWING MANUAL (2026)
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Published by RYTHM'AISNE FORME (Association Loi 1901 — RNA W025000964 — SIREN 928503820)
Address: Place Charles de Gaulle, 02450 Boué, France | Open-Access Training Manual

1. UNDERSTANDING THE DAMPER SETTING (3 TO 5)
A common misconception is setting the flywheel damper to 10. Setting the damper between 3 and 5 accurately simulates sleek water resistance and protects the lower back.

2. THE FOUR-PHASE STROKE SEQUENCE
- Drive Order: Legs press first -> Hips swing open slightly -> Arms draw handle to lower ribs.
- Recovery Order: Arms extend away -> Torso hinges forward from hips -> Knees bend smoothly to return to catch.
- Rhythm Ratio: 1 count smooth power on the drive, 2 counts relaxed inhalation on the recovery.