Custom Programmes
Performance-focused indoor rowing programmes, tailored to you and delivered online.
​​Train from any gym or your own rowing machine with a fully personalised programme built around your goals, experience, equipment and schedule.
Access your programme in a training app to log results, upload videos and receive clear, actionable feedback. Your training is reviewed and refined regularly to ensure consistent progress and race-ready performance.
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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
This is a good fit if you’re an athlete who trains independently and wants expert structure and oversight.
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Rowers with a solid technical base who want to get faster
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Athletes training for indoor races, time trials or online challenges
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Rowers seeking better pacing, control and performance under pressure
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Athletes combining rowing with barbell-based strength training
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Anyone who wants structured, expert-led training they can follow anywhere
“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 Technique Transformation.
Equipment requirements
Rowing machines
For accurate pacing and analysis, programmes are written for Concept2 (preferred) and RP3.
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Supported: Concept2, RP3.
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Not supported: Other makes.
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Strength equipment (for rowing & strength plans)
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Required: rack or cage, barbell, bumper plates, bench
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Recommended: fractional plates, Olympic lifting shoes, pull-up bar, dumbbells
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You’ll confirm the equipment you have access to during sign-up.
Some free-weight experience is expected.
If you don’t have the required strength setup, the rowing-only programme is the appropriate option.
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
Indoor Rowing (2x/week)
119£Every monthÂ
“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 7:46 to 7:06 after 12 months."