Lauren R.
"after just 3 weeks of working with coach hedstrom, I PR-ED [ON my 2K] BY 13 SECONDS."
Indianapolis, Indiana, class of 2026, got recruited to Wisconsin
Click unmute to hear their words!
Lucy B.
lucy had taken SEVEN 2k's before working with me and was feeling stuck. in 11 weeks of working together, She dropped 11 seconds on her 2k the 2k pr fast track and MY customized training plan.
Charlotte Youth Rowing, North Carolina, class of 2028
Who is this for?
HIGH SCHOOL rowers looking to PULL A FASTER ERG SCORE AND get recruited to college
Most junior rowers work hard — but without a proven structure, that effort gets scattered. I simplify everything so athletes know exactly how to train, pace, and execute under pressure.
mindset Skills
WHAT I TEACH:
Learn what the best athletes do differently — and how to train your brain the same way so you can execute your erg test with confidence, composure, and control.
keep reading
01
2k ERG TESTING STRATEGY
02
TRAINING STRUCTURE
03
Learn the goal setting, specific pacing, stroke rate, mindset, and sprinting tools to nearly guarantee your 2k success.
Daily customized plans that work with your team's training schedule to build real, consistent speed on the erg.
COLLEGE PREPARATION
04
How to pull the erg scores and showcase your potential to stand out to college coaches
countries I competed in for team usa
11
years i've worked with junior rowers on their 2ks
12
percentage of athletes who PR after working with me
90%+
percentage of rowers who got recruited to their top choice school after working with me
81
Free Resources
blog post
a day in the life of an olympic rower
free calculator
explore the erg pace calculator
FREE GUIDE
EATING AROUND PRACTICES
THE COMPLETE 2K PR COURSE
A step-by-step online course that teaches athletes the exact mindset, goal setting, pacing, and execution strategy to pull your best 2k yet. Includes a 3-week training plan that culminates in a 2k erg test.
Launching early 2026!
EXPLORE THE COURSE
"I owe so much so my rowing success to Kristin. She has helped me achieve what I once thought was impossible. She was able to teach me so many great strategies for the erg and my split dropped immensely."
Amanda A.
FEATURED PROGRAMS
Find the Right Path to Your Fastest ERG SCORES
THE 2K PR FAST TRACK
My most popular program is a comprehensive, customized experience offered to high school rowers. We'll work one-on-one to strengthen your mindset, pacing strategies, nutrition, and technique to get you much faster so you're ready for college recruiting and your team's season.
work with kristin
"I dropped 14 seconds on my 2k after [the 2k PR Fast Track] with Kristin!"
Vincent
CUSTOMIzed Training Plans
Customized day-by-day training plans built around your athlete’s schedule, goals, and current splits. Full and supplemental (to your team's schedule) plans available. For juniors who have completed the 2k PR Fast Track and want ongoing personalized guidance and accountability.
SEE training plans
“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!”
Cristina B.
AS SEEN IN
- Nadia Z.
“I hadn’t PR-ed on my 2k all season and after one session with Kristin, I PR-ed by 3.6 splits. She was a game-changer!”
Danville, California
I've coached athletes from:
Trusted by Junior Rowers Across the Country
Rowers come to me when they’re ready for extra support, clear training, and a system that delivers speed.
Saugatuck rowing
I've coached athletes from:
Community Rowing (CRI)
Marina Aquatic Center
Cleveland Rowing
Upper Valley Rowing
Greenwich crew
NorCal Crew
indianapolis Rowing Center
Founders Rowing
Delta Sculling Center
Marin Rowing
redwood scullers
New Trier
Dallas United Crew
Lakeside School
Oakland Strokes
ROW AMERICA RYE
LOS GATOS
Hanover Crew
Harpeth Hall
HUMBOLDT BAY
ACTON BOXBOROUGH
MONTCLAIR HIGH
OLD LYME
WINSOR SCHOOL
BROOKS SCHOOL
TAFT SCHOOL
SAINT IGNATIUS
WHITEMARSH BOAT CLUB
argonaut rowing club
rowing club of the woodlands
the geelong college
Ottawa Rowing Club
St Catherine's School
Narragansett
MILE HIGH ROWING CLUB
ATLANTA JUNIOR ROWING
CAPITAL CREW
CHARLOTTE YOUTH ROWING
ROW NEW YORK
Triad United Rowing Club
Asheville Youth Rowing
HOLY NAMES
MIDDLESEX SCHOOL
and counting...
Who have gone on to row at...
YALE
Who have gone on to row at...
PRINCETON
COLUMBIA
virginia
LOYOLA MARYMOUNT
STANFORD
HARVARD/RADCLIFFE
CORNELL
USC
UCLA
WASHINGTON
CAL BERKELEY
BOSTON UNIVERSITY
northeastern
BROWN
PENN
MIT
TUFTS
UC SANTA BARBARA
notre dame
COLGATE
San Diego State
SKIDMORE COLLEGE
santa clara university
boston college
UC SAN DIEGO
WISCONSIN
UC DAVIS
and counting...
university of oregon
bucknell
Saint Mary’s College
SACRED HEART UNIVERSITY
american university
uconn
umass
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
My Timeline
how it all happened
1999
Reluctantly attend the first day of track and field. When tasked with choosing an event, I asked the coach which event is the shortest. Huff and puff through the 100m dash. Finished last.
2000
Discover rowing + find a team I love
2004
Learn the system to achieve success and get good at pushing myself. Along with my supportive teammates, I finish my high school career with two Nationals medals.
2006
Win first collegiate national championship for the University of Wisconsin
2007
Make first national team at age 21. Compete for Team USA in Scotland.
2008
Graduate from college. Win second collegiate national championship. Compete for Team USA in Germany that summer.
2009
Take one year training full-time to see if I can make the Senior National Team (the big leagues). Become youngest woman in history to make the priority boat for the lightweight women.
2010
Win silver medal at World Championships in New Zealand
2011
Win first ever World Cup for Team USA by winning a gold and two bronze medals internationally
2012
Make Olympic team! Start mentoring high school rowers and writing training plans.
2013
Win silver medal at World Championships in South Korea while working with rowers on the side.
2015 + BEYOND
After a 15 year rowing career, begin passing on my systems and knowledge to you, and loving every moment.
Let's do this!
"By creating an awesome training plan and supporting me every step of the way, Kristin helped me earn new PR’s (9 seconds on my 2k and 19 seconds on my 6k) – something I hadn’t done all season.”
Annika C.
Oakland Strokes, class of 2018, got recruited to USC
Step into your next level
get started today
get clarity on your training
build your mental toughness
PR on your 2k