What if there was a step-by-step, proven system to...
Erg Training Plans for Rowers
What if there was a CRYSTAL clear blueprint to go faster than ever before?
After nearly a decade rowing for Team USA, I’m sharing the exact workouts that get results, customized for high school athletes ready to pull their fastest 2k yet.
pull your fastest 2k ever
PR on your 6k
have your best season yet
YOUR GOALS. YOUR SCHEDULE. YOUR SPEED.
Training like an elite rower isn’t about following a generic plan, it’s about a program built specifically for you. Since 2013, I've written customized training plans designed for high school rowers who want to improve their erg scores, get faster on the water, and hit their college recruitment goals.
Personalized Workouts
Expert Guidance
You’re following a customized program built from years of experience coaching high school rowers. Each workout is crafted to help you improve your splits, build endurance, and quickly reach your goals.
See your growth with structured benchmarks using the results log that I'll also be tracking. Your plan evolves as you do.
Progress Tracking
Every workout is crafted around your current splits, goals, and weekly schedule. Every session includes a specific warm-up, your specific splits to aim for, cool-down, and stretching and rolling routine to complete.
Stay on track with unlimited texting access to me for questions, feedback, and motivation to keep you consistent and focused.
Accountability + Support
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NOTE: CUSTOMIZED TRAINING PLANS ARE OFFERED TO ATHLETES WHO HAVE COMPLETED THE 2K PR FAST TRACK
Here’s one thing I know about you:
You don't row because you love the erg.
You row for the gold medals won on the water.
You row for the feeling of crossing the finish line, throwing your hands in the air, and experiencing the rush of winning.
You live for the moment when all the hard work paid off.
And yet, all HIGH SCHOOL rowers know one truth:
Like it or not, every college rowing coach is evaluating recruits by one thing first: your 2k erg score. Rather than resisting that reality, let's use it to your advantage. I’ll give you the exact tools, structure, and strategy to get faster—and help you pull the scores you didn’t think were possible.
These aren’t theories, they’re proven systems. If you show up and put in the work, you'll start seeing big results — fast.
You already put so much into your workouts.
Don’t you want to know with 100% certainty that they’re the right workouts? Wouldn’t it be way better to know whether you’re on target to PR before you even sit down to take the test?
I’ve taken everything I’ve learned from competing at National Championships, World Championships, and the Olympic Games…
...adapted it for the schedule, stress, and time constraints of high school rowers (including those who need this to complement their team practices)...
...and distilled it into month-by-month personalized programs you can follow from home.
A fast 2k erg score is essential for college recruiting.
...combined it with my expertise in writing over 500 customized erg training plans for high school rowers…
Customized Training Plans are ideal for...
Rising sophomores, juniors, and seniors in high school who need a faster 2k to stand out in the college recruiting process
Rowers who want a clear, proven plan for winter break so they return to training fitter—not behind
Athletes who want to make a better boat next season, and want the extra edge to make it happen
Please note: training plans are for personal use only.
M.C.
"Before working with Kristin, my daughter was struggling to break 7:20 on her 2k. She is highly motivated and dedicated, but was crumbling under the pressure of college recruiting and selection camp invites. Kristin expertly guided her through skills to cope with the pressure and gave her specific workouts that built confidence around the erg. Within a few months, she had not only pulled a 7:15 but committed to [an Ivy League Rowing team]. We are thrilled with this result!"
Daughter was class of 2021
WHEN YOU SUBSCRIBE TO a plan, you’ll get...
WHAT'S INCLUDED:
Specific Workouts
Each workout features a specific warm-up, the workout (including distance/time/stroke rate), pacing goals, rest amounts, and a cool-down. Like any great training plan, these are fully periodized and include steady state, anaerobic threshold (AT), and race pace workouts. Workouts are based on your 2k or 6k PR and are adaptable to rowers of any level.
Day-by-day training plan
Figuring out what workout to do each day and how to piece them together will be the crystal clear on these plans. Your PDF training plan will arrive in your inbox with a pretty Monday-Sunday calendar with one workout assigned to each day of the week, including a day off. Follow the workouts in the order they’re written. All you have to do is fill in the dates!
Stretching + Rolling Routine
A stretch-by-stretch, follow along recovery routine video you can use now and forever. Do this every day and injury will be a thing of the past.
ACCOUNTABILITY + SUPPORT
You’re not doing this alone. All Customized Training Plans come with built-in accountability through a shared Results Log plus unlimited texting with me to answer questions, provide guidance, and edit the split goals as you improve. This way, you'll stay consistent, confident, and on track for a PR.
Ann H.
“If you’re chasing a new PR or getting ready for your next race, I highly recommend Kristin’s training plan. Her success as a US National Team rower and Olympian means she knows the best workouts and how to peak for race day. Kristin’s plan is appropriately challenging in order to up your rowing game; her approach is purposeful and positive in order to avoid burnout. I was ready to race!”
Why train with Kristin?
I’m one of the most decorated lightweight rowers in U.S. history. Over my 15-year rowing career, I competed at the World Championships, World Cups, and Olympic Games, winning six international medals for Team USA.
My doubles partner and I wrote our own training plans leading up to the Olympics — systems that took us from hopefuls to Olympians. Later, I used my own training plan to earn a top 5 finish in the Championship Single at the Head of the Charles (heavyweight event), despite weighing just 120 pounds.
Since 2014, I’ve written more than 400 customized training plans for high school athletes. Those plans have helped rowers pull massive PRs, transform their confidence, and earn spots on college teams across the country.
i've been in your shoes.
Annika C.
“By creating an awesome training plan and supporting me every step of the way, Kristin helped me earn new PR’s, something I had not done all season.”