This is a popular warmup designed by my friends at Dark Horse Rowing. Keep the damper at 1 and start off at 16 spm. Every minute, increase 1 spm for the first 5 minutes, then 1 spm every 30 seconds for the last 5 minutes. This is a great body warmup before your main workout. Get more info on DHR at www.darkhorserowing.com Use this as a warmup before your next Erg race or next #rowtohonor workout.