Learn what most rowers donโt know that’s keeping them from rowing better, longer & faster
Are you cramming for an erg test and overtraining instead of planning for it and training properly? Trying to improve your 2k erg score for college admissions and don’t know how?
Doing random individual workouts from the internet isn’t going to get you where you want to go. A convoluted, generic PDF file copied a million times over isn’t likely to work either.
You need a structured, targeted training plan custom to your body and your goals and your current fitness and injuries, combined with accurate data analysis of your results along the way, evaluated by an expert. You need the motivation of doing your workouts alongside someone who has been there, too, and succeeded, who can visually guide and encourage you.
If youโre suffering from:
โ Hitting a negative split
โ Hitting a wall in the third 500
โ Thinking negative thoughts when it starts to hurt
โ Not knowing how to make a race plan for a 2k
โ Feeling thirsty because you donโt know how to fuel and hydrate
โ Struggling to breathe at a high stroke rate
โ Feeling pressure to hit a certain time for recruiting
โ Nervousness
โ Too much volume and not enough strength
โ Not enough high intensity work to improve your speed
โ Not enough cross training
โ Not enough core work
โ Insufficient recovery
โ Rib injuries
โ Stress fractures
โ Low back pain and injuries
You end up spending less time training…
because youโre spending more time in recovery.
And negative thoughts scramble through your mind as you catch your breath out on the water:
โIโm so weak. I canโt keep up. Iโm holding everyone back.โ
But itโs not you thatโs holding them back.ย Itโs your training plan that is holding YOU back.
Iana’s training plan won her a gold in London in 2012 ๐ฅ. Her plan will help you meet your rowing goals, too.
Plan is 100% customized to your goals and tracked by you and Iana. All you have to do is hit Start and follow along!
Formal check-ins with Iana to review your progress and make adjustments + unlimited messaging
Our one-of-a-kind approach to training always keeps you focused on the next step, guiding you to success
Train, track, and review your progress with Iana completely through our one app
Workout with others and use our exclusive Discord channel to stay motivated and share successes
Learn from an Olympic gold medalist who has been there pushing through it, just like you
Even though you might know some of the workouts in Iana’s program, with her guided instructions, created by best in her sport, you never have to worry that you’re:
Our unique sequential method targets the muscles required for success, with daily sessions that will quickly and effectively improve your 2k erg score.
And itโs all accessible to you 24/7 with video based sessions that track your progress over time through precise data analysis.
Workout sessions are as easy as:
Regular live check-ins with Iana will keep your progress on track towards your goals. Often plans need tweaking along the way depending on your particular strengths. Iana will help you discover these and make any necessary adjustments to your plan as you go.
Check how far you’ve progressed at any time by looking back at your previous sessions and seeing all the progress you’ve been able to make over the course of your training. Iana will also be looking at your data as your journey continues towards a better 2k erg score. Iana may even make some tweaks to your training plan as you go to ensure the best possible result for you.
I am extremely satisfied with Ianaโs erg training plan. Across six weeks, I have seen substantial aerobic and anaerobic improvements on the erg, as well as a PR on my 2k and 10k. Ianaโs plan makes every step of the training process clear to the athlete, as well as pushing the athlete near their physical limits without overtraining. Above all else, I appreciate the fact that the plan was completely tailored around my heart rate zones and strengths/weakness which helped me achieve my goals. Additionally, on multiple occasions, Iana reached out to hear my feedback and offer advice. I would recommend Ianaโs plan to anyone looking to take their results on the erg to the next level!ย
Iana is a superlative coach who always can get the best out of every athlete, regardless of their ability. She an extremely knowledgeable and ย kind coach who is outstanding at giving technical advice to help improve your rowing stroke. Moreover, Iana is able to create a training program that will push each person to their appropriate fitness level. I have found Iana to be exceptionally dependable and consistent in her approach to the sport of rowing. In short, I am a stronger rower due and I would highly recommend you working with Iana ย and needless to say, she is an Olympic Gold winner as well.
Ianaโs years of experience as an Olympic gold medalist and world class athlete are at the core of her skillful coaching. She has a keen eye and sees every critical detail of the rowing stroke. She is able to tailor the training session to each individual’s abilities while focusing on form and technique. Above all, she is patient, encouraging, and values each person’s efforts, supporting them on their way to better rowing.
Iana’s incredible accomplishments on and off the water make her a wonderful coach to help you achieve your rowing goals. Iana has a wealth of knowledge about coaching technique on the erg and on the water, she can help to mentally prepare for races and with working through different team dynamics, and she has comprehensive training plans to help you get anywhere you want to go.
How does payment work?
Payment is a one time fixed fee for each of Iana’s programs. You can sign up and use your credit card to get started today. Payment for her plan includes everything, start to finish, for the selected program, and will be customized by Iana to meet your personal goals and current level of fitness.
What exercise equipment do I need?
Our video based sessions consist of rowing (on the erg), running, HIIT, some weight training, and mindset.
You will at a minimum need a laptop with Google Chrome browser or Chromebook to access your sessions, and you will need access to an erg machine, preferably the Concept 2 erg machine as the sessions are instructed and analyzed using the Concept 2. You can connect your laptop or Chromebook to your Concept 2 erg machine using Bluetooth or USB for instant data sharing and analysis, but any erg machine will suffice if you can share your results with your coach.
A standard heart rate monitor connected to the erg machine will help your coach assess your personal heart rate zones and fitness.
Additionally, for the HIIT sessions, a yoga or exercise mat and some dumbbells may help you to get the most out of your sessions. For some rare gym sessions, a trip to a local gym may be the easiest way to get access to the best equipment if you don’t have it at home.
The majority of sessions, however, are designed to be completed at home, provided that you have an erg machine and some basic weights.
How long is the program?
The minimum program length is 4 weeks, though Iana’s programs vary in length. Depending on the timeframe you need, you can either select her 4 week, 8 week, 12 week, or 16 week program.
How do I get started?
Once you decide on your timeframe of training (obviously, the longer the better), which may depend on certain events you want to train for, purchase your training plan. Once purchased, Iana will complete an assessment of your current level of fitness on the erg. This will include a power and heart rate assessment and discussion of your particular rowing goals and setbacks (e.g., returning from injury). Using this assessment, she will determine what kinds of customizations should be made to your custom designed training plan based on your communicated goals. Should anything need to change over the course of your training, Iana can make adjustments to your personal training plan at any time.
What is BitCrew?
BitCrew is the most advanced training platform available to connect athletes online. BitCrew lets you harvest the data from your fitness equipment and share it live with other coaches and athletes, or store it for later review and share it with other platforms like Strava and Concept2 Logbook. BitCrew gives you a shared virtual experience that enables you to get more from your fitness sessions by connecting with and getting motivation and accountability from other real people.
BitCrew also provides advanced video sharing technology for real time and replay of video sessions so you can participate in live or on-demand virtual sessions any time you want, globally, while still sharing your fitness data. Training plans comprised of these video based sessions can also be shared to help you stay on track with your training. Through this video and data sharing, BitCrew is revolutionizing virtual fitness.
Spend less time thinking about what to doโand more time improvingโusing our unique sequential method for a better, faster result.
Actual number of sessions for each plan depends on the level of customization needed based on your fitness and goals
