Online Indoor Rowing Programming
Row faster, master pacing, and be race-ready — from anywhere.
Train from any gym, home gym or your own rowing machine with a personalised programme built around your goals, schedule and equipment.
Access your programme in a training app: log results, leave notes, and upload photos or videos. I’ll check in twice per week with clear, actionable feedback and fine-tune your programme to keep you progressing.
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Coached by Cat Trentham: 12‑time indoor rowing world record holder, British Rowing Master Trainer and author of "Indoor Rowing Mastery".
Who It's For
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Rowers with solid technique who want to get faster
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Athletes preparing for indoor races or online challenges
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Rowers wanting better pacing, control and performance under pressure
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People combining barbell‑based strength training with rowing for stronger results
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Anyone needing structured, expert-led training they can follow anywhere in the world
“Progress has been faster than I dared to expect."
- Jack
What's Included
Personalised programme
Built around your goals, schedule, and available kit.
Twice-weekly updates & feedback
Adjusted to your progress, reviewed twice weekly
Pacing strategy & race prep
Targets and pacing plans to make every session count.
Progress
tracking
See trends with in-app graphs of key metrics.
Video
Analysis
Upload clips for focused, actionable coaching points.*
Message me in the app anytime
I reply twice weekly.
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*Note: Video analysis is best for strength exercises and small rowing tweaks. For in-depth technique work, see Indoor Rowing Technique Transformation.
Equipment requirements
Rowing machines
For accurate pacing and analysis, I programme on Concept2 (preferred) and RP3.
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Supported: Concept2, RP3.
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Other makes: not supported.
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Strength equipment (for rowing & strength plans)
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Required: rack/cage, barbell, bumper plates, and a bench
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Nice to have: fractional plates, Olympic lifting shoes, pull-up bar, dumbbells
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You’ll tick the equipment you have access to in the sign-up form.
Some free-weight experience is expected.
If you don’t have the required strength set-up, choose the rowing-only plan.
How it Works
1
Choose Your Plan
Pick rowing only or rowing + strength.
2
Complete the Form
Share your goals, training history and equipment. There’s no consultation call; everything happens via the sign-up form and personalised follow‑up messages.
3
Access Your Training App
You’ll receive an invite to your online training app. I will design your plan around your preferred training days and time availability.
4
Start Training
Follow your programme at home or in the gym, log your sessions, and I’ll review and adjust your plan twice weekly.
“I started training with Cat for an indoor rowing competition and in just six months dropped 33 seconds from my 2k (8:48.4 to 8:15.4), even while working around long-term injuries. The programme has had a tremendous positive impact on my life, teaching me determination, pacing, and perseverance to succeed.”
- Cornell
“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. She can see things in the workout data that I didn't know were possible."
- Jason
Plans and Pricing
Choose the option that best supports your goals.
Indoor Rowing
170£Every monthÂ- 3 workouts per week
Indoor Rowing and Strength
289£Every monthÂ- 5 workouts per week
- 3 rowing / 2 strength
Don’t waste another training cycle. Start getting results today.
“I first approached Cat for help to improve my 2k erg score to achieve my goal of progressing with GB trials. Not only did Cat help me achieve this, but she helped me dramatically exceed it - taking my 2k from 7:41 to 7:06 after 12 months."