Get Stronger. Row Smarter.
On Your Terms.
Unlock your full potential with personalised training programmes designed around your lifestyle and goals. Choose from two options—indoor rowing only or rowing combined with strength training—delivered via the TrueCoach app with detailed workouts, personalised targets, and expert feedback to keep you progressing. This service provides the supportive accountability and expert guidance motivated athletes need to achieve their goals.
These programmes are ideal if:
-
You want expert structure without the guesswork
-
You’ve outgrown general programmes and want sport-specific progress
-
You need flexible, fuss-free support that works with your life
What’s Included?
Each week, you’ll receive three or five structured sessions (based on your chosen plan), tailored to your specific rowing and strength goals. Every rowing session includes machine setup tips, warm-ups, stroke rate guidance, strategy notes, and precise pacing targets to help you get the most from every workout. If strength training is part of your plan, you’ll get the same level of structure—with warm-up sets, clear work sets, video demonstrations, and timed rest periods.
Your programme is fully personalised and responsive. You’ll get feedback from me twice per week, with insights and adjustments based on your performance. I’ll highlight what’s going well and guide you through areas to improve. For rowing, I’ll ask for a photo of your summary screen after each session, and on the strength side, I’ll often request videos of key lifts for detailed coaching and analysis—so you’re never left guessing. You’re also welcome to upload additional videos anytime if there’s something you’d like extra support with.*
This isn’t a cookie-cutter plan—it evolves with you. Pacing and strength targets adapt as your fitness improves. I map out the big picture but only set detailed targets a few days ahead, so we can make smart adjustments to suit your progress—or to work around illness, travel, or life’s unexpected twists. You’ll stay on track with a consistent routine that’s flexible enough to fit around your life—not the other way around.
“Progress has been faster than I dared to expect."
- Jack
Key Benefits:
-
Personalised programming, built around your goals and lifestyle
-
Adaptive pacing and strength targets that evolve with your progress
-
Twice-weekly coaching feedback to guide your progress & keep you on track
-
Upload videos for expert technique analysis and detailed guidance
-
Option to include fully structured strength sessions tailored to your setup
-
No guesswork—just smart, consistent training designed to deliver results
Requirements:
I’m a paragraph. Double click here or click Edit Text to add some text of your own or to change the font. Tell your visitors a bit about your services.
I like my clients to use a Concept2 rowing machine, but I’m also very happy to work with those using an RP3.
To get the most from the strength training option, you’ll need access to a fully equipped gym or a suitable home setup, plus some experience with free weights.
*Please note: Video technique analysis for rowing is intended for clients who need minor form adjustments. If your technique requires more in-depth corrections, you’ll be asked to complete an Indoor Rowing Technique Transformation instead.
Getting Started:
1
Choose Your Plan
Select either indoor rowing only or rowing + strength training — whichever suits your goals best.
2
Complete the Health & Goals Form
After signing up, you'll fill out a form about your fitness background, health and training goals. (If you’ve chosen strength training, you’ll receive a second form to share training experience and equipment access.)
3
Get Your TrueCoach Invite
You’ll receive an email invite to join TrueCoach, where all your sessions, videos and progress tracking will be hosted.
4
Start Training with Full Guidance
Once you're set up, I’ll message you inside TrueCoach with instructions on how to log your sessions and send updates — so I can give you timely, specific feedback each week.
Online Programming Options
Choose the option that best supports your goals.
Indoor Rowing
170£Every month- 3 workouts per week
Indoor Rowing and Strength
289£Every month- 5 workouts per week
- 3 rowing / 2 strength
“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