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2k ERG FAST TRACK
The definitive program to pull a faster 2k, get recruited to row at your dream school, and discover your greatness.
with olympian Kristin Hedstrom
What is the 2k Erg Fast Track?
Your 2k erg score is the SAT score for rowing. The 2k Erg Fast Track is the premier one-on-one online program for high school rowers who want to pull a faster 2k and get recruited to college.
Whether you started rowing last year or in middle school, whether you row for a club or your high school's team, this focused and easy-to-implement program will give you the skills to go faster NOW.
For the past 12 years, I've helped hundreds of junior rowers from over 40 clubs across the US make their team's top boat and get recruited to top schools like Stanford, Harvard, and Washington. Let me help you, too.
Available to rowers worldwide.
Imagine if you could...
Sit down for an erg test without a doubt in your mind that you could PR - and then do it
Approach the third 500 with confidence, rather than feeling like all the wheels come off
Master your mental game and avoid your well-worn pitfalls
Have a template for erg testing success you could use every time
Know exactly what to eat before, during and after practice to fuel yourself well
Give college coaches exactly what they’re looking for in a recruit, so they couldn’t help but recruit you
Win every seat race you were tried for
THE 2k ERG FAST TRACK will help you do this and more.
Keep scrolling...
- Vincent
"I dropped 14 seconds on my 2k after 4 sessions of working with Kristin!"
Indianapolis Rowing Center | got recruited to Princeton
I know you’ve imagined the moment when you look at your erg monitor after a 2k and see your dream score, but right now it feels like everything is going wrong.
You know that to get recruited to college, you need a fast erg score but the more you pressure yourself, the worse things go.
When you’ve asked your coaches how to improve, you’ve gotten vague answers like, “you have to pace it better” or “you gotta be more mentally tough” or “keep working on your technique.” But how...like, EXACTLY how, do you do that?
I’ve got those exact solutions. Let me show you how.
You’re left limping to the finish line while your teammates seem to breeze past you.
Not too long ago, I was in your shoes.
I rowed on a high school team with 60 other girls. I started at the very bottom of the pack and climbed my way up. I loved racing with my team and was passionate about improving.
I didn’t always have success in rowing. Before the Olympics, World Championships, and National titles, there was a lot of struggle.
I created the 2k Erg Fast Track so you can learn my secrets to speed years before I did.
I know these systems work. I tested them on myself and reached the highest level of the sport. Then, I taught these strategies to hundreds of junior athletes just like you. They've gone on to get recruited to top universities and win their own national titles.
It took me my first 7 years of rowing to develop a system for 2k planning, but once I did, I used it and PR-ed on almost every test. It took me 8 years to dial in my nutrition and properly fuel my body, rather than subsist on chocolate chip granola bars, spaghetti, and ice cream. And it took me 10 years to get my technique where I wanted it to be (and even then, I was striving for more).
Now I want to give you the shortcuts.
- HOW TO SET a challenging but realistic goal for your next 2k
- how to master mental toughness by mastering self-talk
- how to create a Fully Customized 2k Plan for you to use Again and Again -- and then we'll make yours together
- how the best of the best pace their 2ks and *exactly* how you should pace yours
- THE start and sprint SEQUENCES to maximize speed in your next 2k
Quick Stats
- the three TECHNIQUE mistakes most rowers make that are killing your speed
- the single fastest way to improve your technique
- three specific changes that will make the biggest impact on your speed, based on a deep dive slo-mo technique video review
- what to eat before a 2k
- how to properly fuel yourself before and after practice to build maximum speed over time
day
one
day
two
2k Boosters | 2 Hours
2k Fundamentals | 2 Hours
Are you ready to unlock your potential?
book today
The 2k erg fast track includes two intensive one-on-one video calls with me:
In this session, you will learn...
In this session, you will learn...
Junior from Connecticut, got recruited to an Ivy League
Junior from Massachusetts, preparing for recruitment
Junior from California, got recruited to UCLA
Junior from California, preparing for recruitment
Freshman from California, got recruited to Cornell
Junior from California, preparing for recruitment
Senior from California, got recruited to UCLA
Sophomore from Illinois, preparing for recruitment
Junior from Connecticut, preparing for recruitment
Senior from California, got recruited to Cal
Junior from Connecticut, got recruited to Brown
Junior from Texas, got recruited to UConn
Sophomore from California, preparing for recruitment
countries i competed in for team usa
11
years i've coached 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
- 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
let's dive deeper inside the program
If the thought of a 2k erg test makes your heart race, it’s time to put your mind at ease.
In our first session, we'll take a comprehensive dive into 2k erg testing. First, we'll talk all things MINDSET. We'll get you out of victim mindset and into champion mindset so you approach and execute your 2k with confidence.
Then, I’ll teach you why the pacing is so critical to your success and how to pace your 2k like a pro. We'll also discuss how to set an appropriate goal. We’ll reverse engineer your goal split to figure out EXACTLY what split and stroke rate you should be at for each 500. Then, I’ll help you craft a customized 2k plan you can use for the rest of your rowing career with specific mental strategies to use at every moment of the test.
I’ll give you my personalized recommendations and share a page from my own training log so you can copy my tricks.
We all know rowing is 80% mental and 20% physical. This training puts you in the drivers seat of both your mental game and physical strategy.
THIS IS A 2-HOUR SESSION ON ZOOM.
day
one
2k Erg Testing FUNDAMENTALS
What you’ll walk away with:
A challenging but appropriate goal split/time for your next 2k and clarity on how quickly you can improve from there
A crystal clear race plan for your next 2k, including start, splits, rates, and sprint sequences
CONFIDENCE in your ability to hit your goals quickly
An online portal where all these resources will be stored
A video recording of the entire session that you can go back to anytime
day
two
2k Erg Testing BOOSTERS
What you’ll walk away with:
A breakdown of the top four areas of nutrition to focus on and a sample meal plan
A checklist for what to eat before and after a 2k to boost your speed and recovery
A clear understanding of the three technique changes that will make you fastest
A video recording of the entire session that you can go back to anytime
In this session, we'll cover two essential areas where I know you questions, but not a lot of clear answers: Nutrition and Technique.
First, nutrition. You know it's is important, but there’s so much conflicting advice out there. What’s the deal with protein powders? Which energy bars are good vs. bad? Is carb-loading really a thing? We’ll dissect three days of your food log, identifying which foods you should keep eating and the four areas you could improve. I’ll teach you what to think about when you’re fueling yourself before and after a race so you have the best chance of winning. We'll also discuss food quality and timing during training. This is where my years of being a hyper-focused lightweight rower really work to your advantage.
Second, technique. We'll watch frame-by-frame video of you erging to identify three areas to put focus to make massive improvements on the erg. You'll not only understand what to improve, buy why it will make you faster - a critical motivator as you work on technique.
THIS IS A 2-HOUR SESSION ON ZOOM.
Sheryl G.
Although she loves it, she had become discouraged and unsure. Kristin is a game changer on every level: she is your personal guide to health, nutrition, psychological/emotional wellbeing - in addition to becoming a better, stronger rower.
"Before working with Kristin, my daughter was thinking of quitting rowing.
Her ability to connect with teenagers is profound and the experience has changed the course of my daughter's life forever.
Since working with Kristin, Emily has become a better athlete and person. Kristin has helped her understand how to break through her mental barriers and how to communicate what she needs more effectively. I don't know what we would do without her!"
HOW IT WORKS
here's the step-by-step process
purchase the 2k erg fast track
fill out the questionnaire
I’ll send you an email welcoming you to the program that will include a questionnaire about you and your goals. Fill it out so I can get to know you better.
With your purchase, you’ll be taken to a calendar to book your Zoom calls.
book your TWO SESSIONS.
Click the red button below to add the package to your cart and check out.
I’ll send you a link to our Zoom call before it starts. I can't wait to work with you!
We’ll work together to get you faster than ever before
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I’m one of the most decorated lightweight rowers in U.S. history. Over the span of my 15-year rowing career, I competed at the 2012 Olympic Games, many World Championships, and won 6 international medals for Team USA.
It wasn’t always easy; I tried a lot of different strategies, failed a lot, and learned a lot along the way. As one very wise coach (my high school coach) once said, “keep fighting till the last stroke.” So I kept on fighting.
I broke the lightweight 2k records at my high school club (CRI in Boston) and college program (Wisco). I used those erg scores to win two medals at Youth Nationals and two National Championships at Wisconsin.
All that knowledge isn’t doing any good sitting in my head when you could be using it to win races. I absolutely love working with junior rowers and passing all my secrets on to you. Now’s your chance!
Meet your mentor
i'm here to help you get way faster
Sabrina C.
"When I started with Kristin, my mental state was seriously affecting my rowing scores. Kristin taught me how to overcome those barriers in a very positive way while getting me a lot stronger for the upcoming season. I seriously recommend training with Kristin."
Oakland Strokes
Oakland Strokes
what's the investment?
The knowledge gained over a 15 year career, countless erg tests, and hundreds of races is priceless. When you sign up, you’ll be leaping over all the mistakes I made and shortcutting your way to the top. The 2k Erg Fast Track is $1,997.
inquire about availability
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I want to make sure I give each athlete an unsurpassed experience, so I only take on a limited number of clients at any time. Book now to reserve your spot!
the guarantee
If you don’t see massive value after our first session, I’ll make it right and refund you your money. That’s how much I believe in the value of this program.
I'm ready to get going
Common Qs and As:
hey, i have a question...
Do I need an erg?
During our sessions, the only equipment you’ll need is a computer and a notebook. The best gains in your 2k will be made by learning HOW to take a 2k and mental preparation that goes along with it.
You will need access to an erg to film videos for the slo mo video review.
How long is the program?
Two Saturdays (or Sundays) in a row. The first meeting will be 2 hours of intensive deep-diving 2k fundamentals. The next meeting will be 2 hours of 2k booster strategies.
How does the program work?
Once you sign up, you’ll be taken to a calendar to book your video calls. You can start as soon as you want, then book one call a week for the remaining calls. All the calls will be on an online video platform called Zoom. I’ll give you all the info you need to log in, including a link to join the call when it’s time.
If I live locally, can I do these in person?
As much as I’d love to see you in person, this program works best as a virtual program so we can record the sessions and upload them to a shared Google Drive folder for you to refresh on in the weeks, months, and years to come.
Is there a payment plan?
I'm happy to work with you on this. To request one, send me a note at hello@kristinhedstrom.com.
Why should I do this program?
I hate to break it to you, but right now, your coach isn’t thinking about you. She’s thinking about organizing, motivating, selecting, and mentoring your entire team. That’s a lot of athletes! It’s easy for you to get lost in the shuffle. This program teaches you the strategies your coach doesn’t have time to (or simply doesn't know). There’s no other program like this out there, and you’ll have a totally unique experience.
who is this program for?
The 2k Erg Fast Track is available for high school rowers worldwide.
what if i can't find an available time slot in your calendar?
Not a problem; I'll find something that works. Occasionally I'll open up weekend or evening slots for coaching clients. Just shoot me an email at: hello@kristinhedstrom.com.
- John C.
"If you’re on the fence about working with Kristin, do it!
I cannot say how much her coaching has helped me. Before working with her, I struggled to find my next level and knew I needed to be more mentally tough. She expertly guided me through strategies to push myself beyond what I thought was possible. I’m approaching this season more ready than I’ve ever been."
Pocock Rowing Center