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Online Programming

Take your training to the next level with my personalised online programming service! Choose from 2 options: indoor rowing only or a combination of rowing and strength training.

Delivered via the TrueCoach app, your programme includes detailed workouts, personalised targets and expert feedback to ensure steady progress. Structured for motivated individuals, this service provides the accountability and guidance you need to achieve your performance goals.

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Online Programming Options

  • Indoor Rowing

    170£
    Every month
     
    • 3 workouts per week
  • Indoor Rowing and Strength

    289£
    Every month
     
    • 5 workouts per week
    • 3 rowing / 2 strength
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What's Included?

  • Indoor Rowing: This option includes three structured rowing workouts per week, designed to build your endurance, power and efficiency.

  • Indoor Rowing and Strength*: This option includes 5 workouts per week - 3 rowing sessions and 2 strength sessions, with your training week organised to help you perform at your best in every session.

Each rowing session comes with detailed warmups, machine setup guidance, suggested stroke rates and clear pacing targets and strategies to help you maximise every workout. Strength sessions* (if selected), include video demonstrations, warm-up sets, work sets, rest time and progress graphs in the app so you can easily track your strength improvements.

Both options include individualised feedback and adjustments to your plan twice weekly. While I'll design a rough guide of how your training will progress over time, you'll only ever have specific targets set just a few days ahead.This allows me to respond to your increasing fitness/strength and make adjustments for illness, travel, or unforeseen changes.

* Strength workouts are customised based on your equipment access, experience and any injury limitations. Key lifts typically include back squats, deadlifts, bench press, strict press and either lat-pulldowns or chin-ups, supported by carefully chosen accessory exercises. To make the most of the strength training option, you'll need access to a fully-equipped gym or suitable home setup and some experience of using free weights. You'll be asked to share videos of key lifts for in-depth technique analysis, so I can provide suggestions for fine-tuning your form. In addition to my written feedback, I may share helpful resources like articles, videos or photos to support your improvement.

“Progress has been faster than I dared to expect."

- Jack

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How It Works

  1. Select Your Plan. Choose the option that works best for you: indoor rowing only or a combination of rowing and strength training.

  2. Complete the Health and Goals Form. Upon signing up you'll be prompted to fill out a form with details about your health, fitness history and training goals. Please provide as much detail as possible to help me tailor your programme.

  3. Additional Information. If you've selected the rowing and strength training option, I'll email you a further form to ask more information about your training history and an equipment checklist, so I know what equipment you have access to and can customise your strength training accordingly.

  4. Receive Your TrueCoach Invitation. Watch for an email invitation from TrueCoach, the platform where all your workouts and progress tracking will be managed.

  5. Detailed Instructions. Once you're set up in TrueCoach, I'll send you a message with clear instructions on what to include in your workout notes. This ensures I can provide the best possible feedback and adjustments.

Before signing up, it's worth considering if your indoor rowing technique needs improvement to get the most out of this programme. If so, check out my Indoor Rowing Technique Transformation service, or my book, "Indoor Rowing Mastery: Unlocking Your Potential", for additional guidance and support.

“Cat is a stickler for detail, always precise in setting the right pacing targets for workouts. She is very responsive and provides targeted feedback, offering encouragement and valuable guidance on technique, preparation, and other tips and tricks. She can see things in the workout data that I didn't know were possible."

- Jason

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