What is the set up for suspension xtrainer 2015

[Betaboy danny]

I've seen the thread about the setup, but all I wana do is change the settings. Im 12 half stone, so not sure what clicks I need to set it to

[Yorick]

I'm 15 stone and got the rear shock clicker wound right in and it's not too bad,
But the front is lousy. Had compression right out AND right in, but still makes my arms ache over rough ground. And it's terrible over rocks.

Gonna try 15 grade in the forks. Then sell it if that doesn't improve it.