mindset • pacing strategy • TRAINING STRUCTURE • COLLEGE RECRUITING PREP
- mindset -
- pacing strategy -
- TRAINING STRUCTURE -
- COLLEGE RECRUITING PREP -
TEAM USA Olympian and 8-TIME US National Team Member
13 years COACHING junior rowers on their 2ks
90%+ of athletes PR on their 2k after working with me
81% of athletes GET recruited to row in college after working with me
IS THIS YOU?
You're a serious high school rower who's been putting in the work: going to practices, doing hard workouts, and spending countless hours on the water and on the erg. But your 2k score isn't improving the way it should. Maybe you've lost your seat in the top boat. Maybe you're approaching college recruiting (or watching the window to get recruited get shorter) and you're not sure what to do next.
You have the talent. Now you need the strategy.
Your 2k erg score is the most important metric in college recruiting, and almost no high school coaches are teaching rowers HOW to actually race it.
That's why I built this.
SHOW ME THE SOLUTION
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 .
Charlotte Youth Rowing, North Carolina, class of 2028
Real Athletes. Real PRs. Real Results.
SEE MORE RESULTS
Real Athletes. Real PRs.
Real Results.
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 didn’t think I’d make it. But grit, discipline, and an obsession with mastering the erg changed everything. I tested pacing strategies, failed repeatedly, and eventually built the system that took me to predictable PRs and elite success. 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.
For over a decade, I’ve taken everything I learned in my career and turned it into a clear, repeatable method for high school rowers. I know what it takes to get recruited and I know what's standing between your athlete and the score they're capable of pulling.
i'm here to help you get way faster
Meet your coach
AS SEEN IN
THE 2K ERG SPEED SYSTEM 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.
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
THREE WAYS TO WORK WITH ME
2026 summer PROGRAM: THE 2k erg acceleratoR
The only comprehensive summer erg program for high school rowers who want to drop their 2k score and get recruited. Direct coaching from an Olympian, a precision training plan, weekly education, and a team of athletes training alongside you all summer long.
Starts May 28, 2026. Limited spots available.
APPLY FOR SUMMER
"My daughter followed Kristin's plan over the summer between her sophomore and junior year and came into the season stronger and faster than ever. She will be rowing with a Division 1 college team in the fall."
E.W.
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 Erg Speed System 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.
- 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!”
Oakland Strokes
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
Book a Free 2k Strategy Call
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
Retired from competition and spent the next decade coaching hundreds of high school rowers to pull faster 2k's and get recruited. In 2026, I turned this system into a course so any serious junior rower can access it.
"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
@kristinhedstrom
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