Training Plans

written by an 8-time National Team member and 2012 Olympian

Whether your goal is to pull the fastest 2k or 6k of your life or simply stay in shape over winter break, my training plans are your blueprints.


After fifteen years of competing on the erg and eight years racing for Team USA, I got training down to a science. The result? A tried-and- true training plan to get you in the best shape of your life.

6k PR Training Plan



Ready for a faster 6k? This plan features

8 weeks of daily erg and cross-training workouts plus bonus guides about how to train like an Olympian

2k PR Training Plan



Want to pull a 2k PR? This is the plan for you.

12 weeks of daily erg and cross-training workouts plus bonus guides about how to train like an Olympian

Winter Break Training Plan



The essential guide to tackle spring season

3 weeks of daily erg and cross-training workouts to keep you strong over the holiday break

Please note: these are for personal use only.


Each training plan arrives in your inbox as an easy-to-follow PDF, including:

  • One workout per day, with warm-up, work, distance/time/rate, pacing information, rest period, and cool-down
  • Three bonus guides filled with Olympian pro tips, including how to set a 2k/6k goal, what strategies to use, exactly how to pace a 2k/6k, and much more
  • Fully periodized plan with steady state, threshold, and race pace workouts
  • Adaptable to rowers of all ability levels
  • A daily stretching and rolling routine


“I’ve trained on Kristin’s workout plans for two years and in that time I’ve PR-ed on my erg tests, won Head of the Charles, and gained tons of confidence. The workouts are tough but finishing them makes the huge effort well worth it — no pain, no gain! Joining Team Kristin” was the smartest decision ever!”
Cristina B.

Marin Rowing Association

“If you’re chasing a new PR or getting ready for your next race, I highly recommend Kristin’s training plan. Training with Kristin improved both my rowing fitness and confidence. 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!”
Ann H.

Oakland, CA

Contact Me to Learn More!