Human-centered design (HCD) is a methodology rooted in empathy and innovation, often used in product development. However, its principles are equally transformative when applied to coaching athletes. As an online rowing coach with 37 years of experience, I find the parallels between designing products and crafting individualized training plans remarkable. HCD’s five stages—Empathy, Define, Ideate, Prototype, and Test—create a framework for optimizing athletic performance while keeping the athlete at the center of the process.
Empathy: Understanding the Athlete’s Context
Empathy is the foundation of Human Centered Design. In coaching, this stage involves delving deeply into the athlete’s physical, mental, nutritional, and historical context.
During an initial consultation with a client, I focus on actively listening to their situation, background, goals, and aspirations. This helps me understand their needs and vision for the future. If they choose to work with me, I follow up with a detailed questionnaire to gather additional information, including their injury history, weekly schedule, recent ergometer scores, and access to weight training equipment.
To build this understanding:
- Physical Assessments: Analyze key metrics such as peak power, three-minute tests, and recent rowing machine times. Examine biomechanics and force curve data to evaluate technical execution. Understanding the athlete’s current physiological state is crucial for crafting a training plan that meets their needs. A force curve, for instance, can reveal inefficiencies in power application, which might require targeted drills to improve.
- Historical Insights: Understand past training successes and challenges. Is the athlete more adept at power events or endurance? What were their most significant achievements, and how can these inform future goals? Past experiences often hold the key to unlocking an athlete’s potential. For example, a rower with a history of strong sprint performances might excel in events like the 500m, whereas an endurance-focused athlete may thrive in a 2K race.
- Lifestyle Factors: Consider external commitments, such as academic workloads for students or travel schedules for professionals. Athletes are not one-dimensional, and their personal lives significantly impact their ability to train and recover effectively. For instance, a professional balancing a demanding career might need shorter, high-impact sessions that fit into their schedule coupled with specific steady state heart rate or power targets so that their training is “smart” and the plan balances optimal oxygen utilization with recovery.
- Injury History: Assess past injuries to design plans that mitigate risks and address imbalances. This ensures that training doesn’t exacerbate old injuries and helps prevent new ones. If an athlete has had recurrent hamstring issues, incorporating strength and mobility exercises can be crucial.
Holistic Goals: Engage athletes in defining their vision for performance and long-term success. For some, this might mean competing at an international level, while for others, it could mean improving personal fitness or mastering technical skills. Aligning these goals with realistic milestones fosters motivation and clarity.
Additionally, understanding the athlete’s access to resources—such as equipment, facilities, and professional support—is essential. For example, a high school rower juggling academics may require a more flexible training schedule, while an elite competitor may prioritize highly specialized plans.
Empathy ensures the design fits the individual, recognizing their unique constraints and opportunities. Coaches should also explore the athlete’s psychological state—their confidence levels, mindset, and how they respond to challenges. This emotional context can significantly influence the training approach. It is for this reason that I created tools such as the Athlete Psychology Diagnostic and the 3D Life Fitness diagnostic.
Define: Clarifying Metrics and Goals
The Define stage translates observations from the Empathy phase into actionable insights. Here, we establish the performance benchmarks that guide the training plan. Questions to address include:
- What metrics will measure success? (e.g., improved 2K times, increased watts at steady-state heart rates)
- What are the athlete’s strengths and areas for development?
- How does the athlete’s vision align with measurable goals?
This phase involves synthesizing all the data collected during the Empathy phase. Patterns and themes emerge, revealing critical areas of focus. For instance, after analyzing an athlete’s force curve data, we might identify inefficiencies in stroke power application. The Define phase would set biomechanical improvement as a key objective, with metrics like improved force curves or reduced injury rates.
In the video below, I demonstrate a video analysis tool I developed specifically to enhance biomechanical efficiency on the Concept2 rowing machine.
This innovative app integrates video recording with real-time PM5 data overlay, providing a synchronized view of technique and performance metrics. The force curve graph updates dynamically at the end of each stroke, offering immediate visual feedback on force application throughout the drive phase.
With this tool, my clients gain a deeper understanding of how their technique impacts the force curve. By observing how changes in activation and force application alter the shape of the curve, they can make precise adjustments to optimize power delivery. Previously, delivering this level of feedback required two separate videos—one for video analysis and one for PM5 data review. Now, this streamlined solution allows me to provide comprehensive analysis in a single recording, saving time and delivering actionable insights more efficiently.
An essential part of this stage is setting realistic and progressive goals. These goals should challenge the athlete without overwhelming them, striking a balance between ambition and achievability. For example, an athlete aiming to improve their 2K time might first focus on consistent pacing strategies before targeting faster splits. Defining these stepping stones is crucial for maintaining motivation and measuring progress.
Another important consideration is creating benchmarks for various training domains, such as technical proficiency, mental resilience, and physical conditioning. For instance, introducing regular video analysis sessions could help an athlete refine their rowing technique, while mental exercises like visualization could enhance their focus during competition. These benchmarks create a roadmap that aligns the athlete’s efforts with their broader aspirations.
Human Centered Design Ideate: Designing the Training Plan
Ideation is where the creativity begins. Using insights from Empathy and Define, we craft a training plan tailored to the athlete’s needs. This plan includes:
- Training Objectives: Set clear performance goals, such as “Achieve X watts at Y heart rate or Z lactate level.”
- Session Design: Develop workouts to address specific skills or physiological systems, such as oxygen utilization optimization, or technical proficiency.
- Feedback Integration: Plan regular check-ins to adjust the approach as needed.
A successful training plan is like a blueprint for athletic development. It integrates various components of performance, from physical conditioning to mental resilience. For instance, if the goal is to enhance aerobic capacity, the plan might include progressive steady-state sessions with targets for average watts and heart rate. For technical improvement, drills such as pause drills or catch placement exercises might be incorporated.
This stage also considers periodization—the systematic planning of training phases to optimize performance at key moments. For a rower preparing for a championship race, the plan might progress from general preparation to specific race simulation sessions. Periodization ensures that the athlete peaks at the right time while minimizing the risk of overtraining.
Additionally, the plan should incorporate cross-training elements to address overall athletic development. For example, incorporating yoga or Pilates can improve flexibility and core strength, complementing rowing-specific workouts. Mental conditioning, such as mindfulness practices, can also be woven into the plan to build focus and resilience.
Prototype: Implementing the Plan
The Prototype phase in human centered design brings the training plan to life. This involves putting the athlete through initial iterations of the program to gather data and evaluate feasibility.
- Data Collection: Track metrics like heart rate, watts, and technical execution. Each workout provides valuable data that informs the next steps.
- Adjustments: Identify areas where the plan may need fine-tuning. For instance, if a strength-focused rower struggles with endurance sessions, adjustments may be necessary to balance their development.
- Athlete Feedback: Continuously engage the athlete for insights on workload and progress. Their input is invaluable for refining the program.
The screenshots (below) from my coaching app showcase the transformative power of video analysis and targeted feedback. In the first screenshot (pre-feedback), the average force curve at low rates reveals a technical inefficiency: the client was opening their upper body at the hips too early, which limited their ability to effectively transfer body weight to the handle.
Following tailored technical feedback and implementing drills specifically designed to address this biomechanical issue, the force curve in the subsequent screenshot demonstrates a significant improvement. The first half of the curve shows a more pronounced area under the curve, indicating greater impulse during the stroke. Additionally, the curve’s smoother and more convex shape reflects enhanced efficiency and power application.
This focused feedback, combined with an individualized training plan, led to remarkable progress. Over the course of just one month, the client shaved 14 seconds off their 2k time—a testament to the value of precise coaching and deliberate practice.
Force Curve Analysis - Before
Force Curve Analysis - After
The prototype is not the final product but a starting point. Each session provides invaluable data to refine the approach. For example, a rower might initially struggle with pacing during intervals. By adjusting the structure of the intervals and incorporating more recovery, the athlete can build the capacity to sustain effort over time.
Prototyping also involves experimenting with new methods or tools. For example, integrating wearable technology to monitor recovery or using real-time video analysis to correct technique can provide immediate feedback and accelerate improvements. By testing these innovations, coaches can identify what works best for each athlete.
Test: Iterating for Success
Testing involves ongoing evaluation and iteration. In coaching, this means:
- Performance Monitoring: Use KPIs like 2K tests, peak power, or technical improvements to assess progress.
- Feedback Loops: Regularly revisit earlier stages to refine the program. Empathy and Define often resurface as new insights emerge.
Dynamic Adjustments: Adapt the plan in real-time to respond to unexpected challenges or breakthroughs.
As an example of leveraging testing and feedback loops, I am currently working with an athlete who is preparing to compete in the 500m event at the World Indoor Rowing Championships in late February.
The training plan is specifically tailored to this goal. It incorporates a regimen of heavy lifting (low reps, high load) to build strength, sessions focused on developing maximal power, and targeted workouts designed to enhance speed over the 500m distance.
To track progress, we conduct monthly peak power tests using my app. The data is seamlessly uploaded to a server via an API, enabling us to generate detailed graphs of performance trends. Specifically, we monitor improvements through a seven-stroke peak power test and compare results over time. The current training approach is proving effective, as illustrated by the graph below.
Peak Power Improvements Over Two Months
For instance, a mid-season 2K test might reveal suboptimal pacing strategies. This could lead to a renewed focus on pacing drills and mental preparation. Similarly, if technical drills fail to produce the desired biomechanical changes, alternative exercises or tools—such as video analysis—may be explored.
The Test phase emphasizes the importance of adaptability. Athletes are dynamic, and their needs can shift rapidly. By maintaining flexibility, coaches can ensure that the training plan evolves in response to the athlete’s progress and feedback.
Furthermore, testing is an opportunity to celebrate successes. Recognizing and rewarding milestones, whether it’s a personal best in training or improved technical execution, can boost morale and reinforce positive behaviors. Celebrations also strengthen the coach-athlete relationship, fostering a culture of mutual respect and achievement.
The Nonlinear Nature of Human Centered Design in Coaching
Unlike a purely linear process, coaching often requires circling back to earlier stages. This fluidity reflects the dynamic nature of human performance. A training plan may look perfect on paper, but real-world application reveals complexities that demand flexibility and creativity.
For example, an athlete recovering from injury may require repeated iterations of the Empathy and Define stages to reassess limitations and update goals. Similarly, evolving competition demands or unexpected personal challenges can necessitate a shift in priorities.
This iterative process mirrors the athlete’s journey. Progress is rarely linear; it’s a series of peaks, valleys, and plateaus. By embracing this reality, coaches can create a more resilient and responsive approach to training.
To help athletes and coaches maximize their growth and performance, I recently developed a reflective framework designed to be completed at the end of a training block or season. This tool encourages athletes to engage in metacognitive reflection, allowing them to thoughtfully analyze the past season, celebrate successes, identify challenges, and set actionable goals for the future. By leveraging insights gained through this process, the next season can build on the momentum and lessons learned from the previous one.
Human Centered Design as a Coaching Philosophy
Human-centered design is more than a framework; it’s a philosophy that prioritizes the individual. By placing the athlete at the center of the process, coaches can:
- Foster stronger relationships built on trust and understanding.
- Create adaptable, effective training plans.
- Drive innovation in performance optimization.
HCD empowers coaches to approach challenges with empathy, creativity, and precision. Whether crafting a program for an aspiring Olympian or a recreational rower, this methodology ensures that every decision serves the athlete’s unique journey toward excellence.
The principles of HCD extend beyond sports. They cultivate a mindset of continuous learning, collaboration, and problem-solving. For coaches, adopting this approach not only enhances athletic performance but also enriches the coach-athlete relationship, laying the foundation for long-term success and fulfillment.
By embedding HCD principles into every aspect of coaching, we ensure that athletes are not only prepared to meet their goals but also equipped to navigate the complexities of their unique journeys with confidence and resilience.
