THE 2K ERG SPEED SYSTEM
The definitive program that teaches high school rowers how to train, pace, and execute their 2k erg test with confidence.
with olympian Kristin Hedstrom
MOST HIGH SCHOOL ROWERS ARE NEVER TAUGHT HOW TO TRAIN FOR OR RACE THE 2K ERG TEST PROPERLY.
That alone can make or break their college opportunities -- the 2k erg score is like your SAT score for rowing.
Since 2013, I've taught hundreds of junior rowers from across the U.S. exactly how to train, pace, and execute their erg tests so they can finally understand a clear, proven path to faster scores. These athletes have gone on to get recruited to top schools like Stanford, Harvard, and Washington.
The 2k Erg Speed System is the premier online program for high school rowers who want to pull a faster 2k and get recruited to college.
see what's inside
Elite 2k strategy, pacing & training for high school rowers.
Junior rowers are expected to perform on one of the hardest endurance tests in sports — but almost none of them are taught .
Parents regularly tell me:
“We don’t know if her erg score is good enough.”
“His training feels random.”
“Her club has 60 girls and only 3 coaches.”
“She’s plateaued for months.”
“We know the 2k is important, but no one teaches pacing.”
“He falls apart on race day.”
“She wants to get recruited but doesn’t know the path.”
Clubs are overwhelmed.
junior coaches don't have time to mentor each athlete.
MOST online ERG programs are generic and don’t speak to STRATEGY.
This course fills the gap.
Give Your Athlete the Clarity They’re Missing.
how
here's the reality:
Get on the COURSE waitlist TODAY
A step-by-step system that teaches them how to train, pace, and execute the 2k erg test with confidence.
My approach blends:
• Olympic-tested training strategy (I competed for Team USA at the Olympics)
• Junior rowing realities (I rowed at a top junior club in high school)
• Recruiting-level performance standards
• Year-round structure
• Technique + pacing clarity
• Mindset and race-day execution
• Experience coaching hundreds of high school rowers since 2013
Get the step-by-step 2k strategy built by an Olympian.
Stop Guessing. Start Training with a System.
WHEN IT COMES TO ERG TESTING, High school rowers need one thing above all else:
This is everything rowers don’t get from their clubs — and everything they need if they want a real shot at improving their 2k erg score.
THE 2k ERG SPEED SYSTEM
Here's what high school rowers need to know if they want to pull faster scores this season:
They need clarity.
They need structure.
They need pacing strategy.
They need mindset tools to stay composed.
They need to understand the test, not fear it.
I help athletes:
• discover what they’re truly capable of
• understand the 2k test instead of panicking
• become confident, strategic, and ready to talk to college recruiters
Best of all, I'm like the secret elite coach in your athlete's back pocket. I'm not tied to any club's politics; just the athlete's best outcome.
My approach is a blend of Olympic-level systems, coaching junior rowers every day, and a proven method for breaking 2k plateaus.
IS THE PROVEN PATH TO A FASTER 2K ERG SCORE AND A STRONGER RECRUITING PROFILE
As an Olympian, I know how to break big goals into repeatable systems.
That's exactly what high school rowers need.
what's included:
Everything You Need to pull YOUR Fastest 2k Ever
introduction
Drag Factor: Your Perfect Number
This is a training, pacing, psychology, and execution system.
GET ON THE WAITLIST
SETUP FOR SPEED
This isn’t another “erg plan.”
Most rowers give away free speed before they take a single stroke. This module fixes that instantly.
what you'll master:
Learn what drag factor actually is and learn the exact number that makes you most powerful and efficient.
Monitor Setup: Train With Clarity
Set your display for training and testing so you’re focused on the metrics that matter and not distracted by the ones that don’t.
Foot Stretchers: Immediate Efficiency Gain
Dial in the foot stretcher height that gives you better compression, protects your back, and increases efficiency.
Shoes That Make You Faster
Why certain shoes connect you better to the machine, and the options I recommend.
Butt Pad or No Butt Pad?
The real answer, plus the specific model to use if you do need one.
why it matters:
Small setup changes can unlock free seconds on your 2k. The Course Introduction gives you the foundation every fast rower relies on.
MODULE 01
Why Mindset Matters
THE MINDSET ADVANTAGE
Your mind can cost you PR or give you an edge no one else has. This module gives you the exact mental tools elite rowers use to stay calm and confident under pressure.
what you'll master:
What the best rowers do differently, and how to train your brain the same way.
Grit + Self-Belief
Build the internal confidence and fight that carries you through the third 500.
Mental Awareness
Identify your thoughts, patterns, and triggers so they no longer control your race.
Your Inner Critic vs. Your Inner Cox’n
Swap the voice that sabotages you for one that empowers you.
Tame Anxiety
Learn the actual steps to turn anxiety into focus and readiness.
why it matters:
A trained mind helps you hold splits longer, stay in control, race with confidence, and realize your potential.
MODULE 02
Goal Setting the Right Way
THE 2K PR FORMULA
Most athletes guess their way through pacing and end up flying and dying. This module gives you the exact Olympian-tested formula for predictable, repeatable PRs.
what you'll master:
Set a realistic, data-driven target that positions you for your fastest possible score.
The Exact Pacing Strategy
Learn the step-by-step pacing model I used as an athlete and have taught hundreds of high school rowers to use successfully.
How to Build a 2k Race Plan
Create a crystal clear, stroke-by-stroke execution plan so you know exactly what to do from the first stroke to the last.
why it matters:
This module alone is likely enough to make you PR. A smart pacing plan shaves off seconds, boosts confidence, and gives you a level of control that most juniors never learn.
MODULE 03
Track What Matters
ERG RULES FOR SUCCESS
Train smarter, not harder. This module gives you the Olympic standards that turn talent into speed.
what you'll master:
Use data the way Olympians do: to sharpen training, measure progress, and make improvement inevitable.
The Consistency Advantage
Build the rhythm and discipline that turn small daily wins into big performance breakthroughs.
Recovery as a Performance Tool
Learn the recovery standards that protect your body, reduce fatigue, and keep splits trending downward.
why it matters:
These rules create the structure, discipline, and repeatable habits that make PRs predictable.
MODULE 04
The Complete Daily Plan
3-WEEK TRAINING PLAN FOR YOUR 2K PR
No guessing. No random workouts. Just exact daily guidance that builds speed, confidence, and race-day readiness.
what you'll master:
Structured workouts include warm-up, workout, splits to aim for, rest time, cool down, and a Stretching and Rolling Routine video - all to train you for peak performance.
Build Endurance, Power, and Confidence
Every session is designed to improve your fitness and help you practice your 2k plan before it happens.
Hour-by-Hour 2k Lead-Up
Know exactly what to do leading into the 2k test so your athlete performs at their best.
why it matters:
Following this system gives your athlete clarity, confidence, and control. No more guesswork, random workouts, or wasted sessions; just faster, repeatable 2k results.
INCLUDES 6.5 hours of video content
INDEPENDENT
- Complete the full 2k Erg Speed System on your own schedule
- Build your mindset, 2k race plan, pacing strategy, and training structure step-by-step
CHOOSE YOUR PATH:
GUIDED
- Luciana T.
"Before working with Kristin, I had no real idea of how to pace a 2k and no specific split goals. I would also go into it with a negative mindset. After learning from Kristin, I feel so much more confident.
I never thought I could be excited for an erg test but now I can't wait!"
Chicago, IL, class of 2028
You're a sophomore, junior, or senior in high school
perfect for you if...
THIS COURSE IS
You feel anxiety about erg testing
You row at a competitive school or club
You want a clear, expert-driven approach
You feel stuck or like you've reached a plateau with your 2k
You want to stop guessing what your goal should be
You want to get recruited to row in college
You want to learn how to actually pace the 2k correctly
THIS COURSE IS A RECRUITING ASSET AND A PERFORMANCE ACCELERATOR.
This is NOT for rowers who:
• don’t train consistently
• are beginners
• aren’t pursuing competitive boats
• don’t want to improve
why I built this system:
An athlete's 2k erg score is the single most important number in the recruiting process (it's like the SAT or ACT score of college recruiting), yet most junior rowers never get the education to train for it or race it properly.
I know because I rowed at one of the most successful clubs in the country in high school, and I never learned it.
In 2013, when I was fresh off the Olympics and training for the World Championships, parents at the local rowing club (Oakland Strokes) came to me asking if I could help their daughters pull faster 2k scores. Their daughters had ambitious college goals and needed extra guidance.
Since then, I've had the privilege of working one-on-one with hundreds of high school rowers across the country, helping them pull faster 2k erg scores and achieve their college rowing dreams. I've refined this system over the years by combining mindset, goal setting, pacing, and structured daily workouts. It's now everything high school rowers need to see real, measurable speed.
The results were incredible. Athletes hit personal bests, mastered race pacing, got recruited to their top choice schools, and best of all, gained the confidence to perform at their best.
As much as I love coaching individually, demand for the program outpaced my schedule, and I realized I couldn’t help every rower who wanted and needed this guidance.
GET UPDATES AS I LAUNCH THIS COURSE
That’s why I created The 2k Erg Speed System: to make this proven approach accessible to every high school rower, whether they’re aiming to break personal records, stand out to college coaches, or simply maximize their potential. Now, you can get the exact system I’ve used to train hundreds of athletes—without waiting for a one-on-one spot.
This is the only place where high school rowers get elite level pacing, mindset, and training, and race day strategy, built for high school rowers.
- Jane M.
"Soon after meeting Kristin, I did my first 2K, and I know that I wouldn’t have gotten the time I did without her instruction. I’m also confident that each time I do the 2K from here on out, I will be able to improve my time."
Atlanta, GA, class of 2026
I’m one of the most decorated lightweight rowers in U.S. history. Across my 15-year career, I competed at the 2012 Olympic Games, seven World Championships, and earned six international medals for Team USA.
I wasn’t always a standout athlete. My first coach admitted years later that he didn’t think I’d make it. But grit, discipline, and an obsession with mastering the erg changed everything. I broke the 2k records at my high school club (CRI in Boston) and my college program (Wisconsin), and won two medals at Youth Nationals and two National Championships at Wisco.
It wasn’t always easy; I tested every pacing strategy in the book, failed repeatedly, and eventually built the system that took me to predictable PRs and elite success.
For more than a decade, I’ve taken everything I learned at the Olympic and World Championship level and turned it into a clear, repeatable method for high school rowers. I love helping junior athletes unlock what they’re truly capable of, and I can’t wait to see the massive wins you achieve inside my programs.
i'm here to help you get way faster
Meet your coach
real texts from clients
E.H., Connecticut, class of 2025
A.E., CALIFORNIA, class of 2021
R.G., ILLINOIS, class of 2026
FAQs
hey, i have a question...
What ages is this best for?
Most athletes who benefit the most are rising sophomores, juniors, and seniors.
If your athlete is aiming for college rowing, this is for them.
Will this work even if my athlete is already training with their club?
Yes. The 2k Speed System is designed to layer seamlessly on top of team practices. It adds the pacing, strategy, mindset, and structure that club programs don't have time to teach.
Is this a training plan?
Three weeks of daily workouts are included, but The 2k Speed System is so much more than that. This is a strategy and execution system that teaches athletes how to train, pace, and race the 2k for the rest of their rowing career.
How long does the course take to complete?
Most athletes move through the core lessons in a few days. The workouts in the training plan (culminating in a 2k test) take three weeks. The tools, pacing protocols, and mindset strategies are used throughout their entire competitive season.
Does my athlete need a Concept2 ROWING MACHINE?
Yes, they will need daily access to a Concept2 rowing machine once they have completed the core curriculum and have moved to the daily training plan module.
What if my athlete has plateaued?
This system is built specifically to break plateaus. Most athletes plateau because they’re missing structure, pacing clarity, or mental strategy — all core parts of the course.
How is this different from online erg programs?
Many other programs provide workouts. This system gives your athlete the education, pacing, mindset, and execution strategy (including 3-weeks of daily workouts) behind faster 2k scores. These are the skills that, shockingly, most high school coaches never sit down and teach athletes.
Will this help with recruiting?
Yes. Faster, predictable 2k scores plus confidence and structure strengthen your athlete’s recruiting profile. College coaches look for athletes who understand their training and know how to execute and perform under pressure.
Can parents watch the course too?
Absolutely. Parents sometimes watch to better understand the training process and support their athlete more effectively.
How long does my athlete have access?
Athletes receive lifetime access.
They can revisit the lessons each season as they advance in the recruiting process.
keep me updated on the launch!
WHEN WILL THIS LAUNCH?!
Friday April 3, 2026. To receive updates on my progress to launch this course, get on the waitlist by clicking the red button below.
the investment
I built this system from elite level systems adapted specifically for high school realities.
My exact system for 2k pacing, strategy, and the 500-by-500 2k plan to use for every 2k erg test from now on, including rate, start and sprint, and mental focus.
(value | $1,500)
3 weeks of the exact daily workouts to do to prepare for your 2k, complete with warm-up, workout, rest periods, splits to aim for, cool down, and stretching + rolling routine video
(value | $1,000)
The 8-step process to train your mind like you train your body so you can lock in your mindset before your next 2k erg test.
(value | $750)
Worksheets and quizzes to walk you through which of the 10 areas of 2k training + racing you have the biggest opportunity to improve on.
(value | $750)
That's $4,000 of value available instantly at a fraction of the cost when you join the program.
I want this to be incredibly valuable and accessible. You’re not just investing in a course, you’re learning a complete system for faster 2k scores, stronger confidence, and better recruiting outcomes. The same strategies, structure, and guidance I’ve used with my one-on-one athletes for years typically costs thousands in private coaching.
INDEPENDENT
- Complete the full 2k Erg Speed System on your own schedule
- Build your mindset, 2k race plan, pacing strategy, and training structure step-by-step
CHOOSE YOUR PATH:
GUIDED
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