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THE SUMMER 2K ERG ACCELERATOR
The ONLY summer erg training program for rising high school sophomores, juniors, and seniors who want to pull a significantly faster 2k on the erg. Now accepting applications for 2026.
with olympian Kristin Hedstrom
Drop Your 2k ERG SCORE This Summer
A rower's 2k erg score is the single most important metric that opens doors. It gives coaches the confidence to seat race them for faster boats, it gives college coaches a reason to respond to their email, and it allows athletes to move up the ranks toward their full potential.
Most athletes train over the summer, but very few train with a clear, day-by-day training plan on the erg, multiple chances to test and refine their 2k, and consistent coaching to learn powerful pacing, mindset, and execution strategies.
The Summer 2k Erg Accelerator aims to change that.
This is a coached, data-driven erg program for motivated high school rowers who want to pull big 2k PRs during the most important training window of the year. Since 2013, I’ve helped hundreds of junior athletes pull faster erg scores and move forward in the recruiting process. Now in its seventh year, this program remains one of my most effective and popular offerings.
With Structure, Coaching, and Accountability
Imagine if you could...
Approach every 2k erg test with confidence, knowing exactly how to pace and execute each part of it
Handle the toughest part of the test without panicking or giving up
Build mental toughness and skills that empower you to pull faster scores rather than letting your mindset to hold you back
Follow a repeatable testing and training system that delivers measurable improvement
Fuel your training and recovery effectively, knowing exactly what to eat before, during, and after hard sessions
Stand out to college coaches by demonstrating consistency, preparation, and results
Compete in seat races with confidence, knowing you've done the work to earn it
THE SUMMER 2K ERG ACCELERATOR will help you do this and more.
Summer 2025 athlete success:
- A rising sophomore from California dropped 23.6 seconds on her 2k
- A rising junior from Canada dropped 19.8 seconds on her 2k (in just 33 days)
- A rising junior from Massachusetts dropped 9.9 seconds on her 2k (in just 18 days) and caught the attention of college coaches
- A rising junior from Indiana dropped 9.6 seconds on her 2k (in just 45 days)
- A rising senior from Illinois dropped 7 seconds on her 2k and weeks later, committed to row at her top choice D1 school
SUMMER IS THE PERFECT TIME TO MAKE BIG GAINS WITH YOUR 2K SCORE.
JOIN US THIS YEAR!
...and many more
Parent of a Class of 2022 athlete from California
- E.W.
"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."
APPLY NOW
Who This Program Is For
✔ Rising high school sophomores, juniors, and seniors (boys and girls)
✔ Athletes who want to drop 10+ seconds on their 2k this summer and feel confident doing it
✔ Rowers serious about college recruiting and racing in top boats at their school/club
✔ Self-motivated athletes who want real, expert coaching on the erg
I’m Kristin, an 8-Time U.S. National Team rower and Olympian turned erg coach who has helped hundreds of high school athletes learn how to train for, pace, and execute faster 2ks. My coaching focuses on turning hard work into measurable results, especially during key recruiting and testing windows.
This program is national and completed remotely. All workouts are done on your own schedule within the structure of the plan.
ABOUT THE COACH:
Program Timeline
preseason
main program
June 18 – August 22, 2026
May 28 – June 17, 2026
GET the full program ITINERARY
The SUMMER 2K ERG ACCELERATOR includes two SEGMENTS:
- I.A.
“I know what I’m doing wrong now, and I know how to improve it. I have a goal and I know how to get to that goal. I have all the steps laid out in front of me. Yes, having a goal is good, but knowing how to achieve it is more important. Being able to go through every little thing (tech, mindset, recording your data, understanding the 2k) helps being able to understand what to do.”
Class of 2027 rower from Colorado. Just after saying this, he put the lessons into action, did his daily training plan, and pulled a 7 second 2k PR after 17 days of training with me.
The Education Series:
WHAT ATHLETES LEARN EACH WEEK
why this works
- How to pace a 2k with confidence
- How to train with maximum effectiveness
- How to interpret erg data and use it to make them faster
- How to approach testing days calm, prepared, and ready to perform at their best
What parents appreciate most about this program:
A clear, organized training plan so summer training isn’t guesswork
Built-in coaching support and accountability, not just workouts sent into the void
Skills that translate directly to fall season performance, including erg tests
Emphasis on healthy pacing, recovery, and sustainable progress
This leaves them with a disjointed and scattered summer plan with no specific direction, no focused erg testing opportunities, and no accountability. This can be incredibly detrimental to their progress, especially if they're hoping and preparing to row in college.
The Summer 2k Erg Accelerator is a cohesive, precise plan and elite experience that brings together daily workouts with education about mindset and how to take the 2k (rarely taught by high school coaches) that fits in with their summer class and travel schedule.
Athletes train independently, but they're not training alone. Coaching, feedback, and check-ins ensure they’re progressing safely and effectively throughout the summer.
Athletes leave this program knowing:
Most athletes piece together an unstructured summer training plan:
My coaching philosophy:
Since 2013, I’ve coached hundreds of junior rowers through erg training and testing.
The goal of this program is not to replace your athlete's high school coach, it’s to complement them, up-leveling the tools and clarity athletes have, so they can bring these back to their teams to make even more meaningful progress.
This is about helping athletes show up in the fall stronger, faster, and more confident than ever before, especially on the erg.
Get the Full Program Itinerary
FILL IN YOUR NAME + EMAIL ADDRESS, AND YOU'LL RECEIVE AN EMAIL WITH A LINK TO THE FULL 2026 PROGRAM CALENDAR.
- Jane M.
“Soon after meeting Kristin, I did my first 2K, and I know that I wouldn’t have gotten the time I did without her instruction. I’m also confident that each time I do the 2K from here on out, I will be able to improve my time.”
Atlanta, GA, class of 2026
Investment
This program reflects years of elite racing experience and hundreds of coached 2k tests, distilled into a focused summer training system.
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This program runs from May 28 – August 22, 2026 and is intentionally capped to maintain coaching quality.
STANDARD ERG ACCELERATOR | $3,995
Includes personalized erg training, weekly group coaching calls, structured 2k testing opportunities, three technique checks delivered asynchronously, and weekly progress reviews.
Prices subject to rise as program fills. Payment plans available. Space is limited. Apply today.
ELITE ERG ACCELERATOR | $4,995
Includes everything in the Standard Erg Accelerator plus four one-on-one coaching calls, three one-on-one technique reviews, priority feedback, and specific adjustments to the plan if needed.
Prices subject to rise as program fills. Payment plans available. Space is limited. Apply today.
HOW TO APPLY
THIS PROGRAM IS APPLICATION BASED TO ENSURE A STRONG TRAINING ENVIRONMENT AND AN EFFECTIVE OUTCOME FOR EVERY ATHLETE.
SUBMIT YOUR application
ACCEPTANCE + ENROLLMENT
Accepted athletes receive an offer with program details, pricing, and enrollment instructions. To ensure a high quality experience, spots are limited and filled on a first-accepted basis.
Applications are reviewed on a rolling basis. Selected athletes will be invited to a short Zoom call with at least one parent to talk through experience, expectations, and commitment.
APPLICATION REVIEW + INTERVIEW
Click the button below to fill out your application to the program. Applications are reviewed on a rolling basis, and spots are limited. Once the program fills up, applications will close.
Once enrolled, athletes lock in their spot in the program and receive program onboarding and pre-season materials closer to the start date.
GET READY FOR A FAST SUMMER!
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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
FAQs
Do I need an erg?
Yes, athletes will need daily access to a Concept2 erg with a PM5 monitor or later. If you don't already have an erg, purchase one here.
How long is the program?
The program runs for 12 weeks over the summer: three weeks of a pre-season ramp-up between USRowing Regionals and USRowing National Championships, then nine weeks of intensive training and education during the summer, before athletes return to their teams for fall season.
How does the program work?
Athletes follow a guided summer training plan that they complete on their own on the erg alongside a weekly education series covering mindset, technique, pacing, nutrition, and racing prep, weekly Ask Me Anything calls, and ongoing support + accountability.
WHAT IF MY ATHLETE GOES BACK TO SCHOOL BEFORE THE PROGRAM ENDS?
Some athletes begin school in mid-August, so all calls beyond August 15 will shift to weekend calls to better accommodate varied schedules. Regardless, all education content is available on demand as all calls are recorded, so athletes can continue learning even if they go back to school early.
HOW MUCH TIME IS REQUIRED EACH DAY?
90 minutes per day for each workout (Mondays - Saturdays) will cover the warm-up, workout, cool-down, and stretching/rolling routine. The Education Series is a weekly one-hour call. Ask Me Anything is a weekly one-hour call. Elite Accelerator athletes will also have one-on-one coaching sessions with me every other week.
DO YOU ALLOW BOYS AND GIRLS?
Yes, the program is open to both male and female athletes. All rising high school sophomores, juniors, and seniors are encouraged to apply.
HOW MUCH INDIVIDUALIZED ATTENTION WILL MY SON/DAUGHTER GET?
Standard Erg Accelerator athletes receive customized splits, weekly progress checks with guidance, weekly education, three specific technique reviews, and the ability to get their questions answered on weekly calls. Elite Erg Accelerator athletes will also have four one-on-one coaching sessions with Kristin.
WHAT IF MY ATHLETE HAS A MULTI-WEEK CAMP OR CLUB TEAM COMMITMENT THIS SUMMER?
The Summer 2k Erg Accelerator is designed as a full-season training and education experience. The biggest gains happen when athletes commit to the entire progression, from pre-season through multiple testing opportunities and layered education across the summer. For athletes with unavoidable conflicts, such as multi-week club or USRowing programs, a limited 2k Prep Intensive may be offered on a case-by-case basis. This option provides targeted education, but does not include the full training progression or customization of the Summer Accelerator. Athletes in the Prep Intensive should expect progress, but not the same outcomes as those who complete the full summer program.
CAN MY SON/DAUGHTER DO THIS PROGRAM IF THEY'RE ABROAD FOR PART OF THE SUMMER?
Yes. The program is fully remote, so as long as they have access to a Concept2 erg, they will be able to complete all the workouts. I've successfully coached athletes training in Spain, France, Australia, etc in the past.
IF I HAVE QUESTIONS, WHO SHOULD I ASK?
Send me an email at: hello@kristinhedstrom.com.
WHY SHOULD MY SON/DAUGHTER DO THIS PROGRAM?
This is a one-of-a-kind summer program coached by a Team USA Olympic rower, with direct access to me throughout the summer. It’s a comprehensive education + training experience that teaches athletes the skills high school programs don’t have time to coach in depth: mindset, pacing strategy, preparation, nutrition, and mental skills. Your athlete isn’t just training for faster erg scores; they’re learning skills that last throughout their rowing career and beyond, helping them grow into more confident, resilient, and self-directed humans.
ARE THERE PAYMENT PLANS AVAILABLE?
Yes. Payment plans are available to make the program more accessible for families.
- 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."
Seattle, WA | Pocock Rowing Center