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Mon, Sep 12



HOCR '22 Community Rowing Plan

Your 6-week training plan to prepare for the HOCR event or fall racing. The plan is designed by Nick Karwoski & Laine Maher.

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HOCR '22 Community Rowing Plan
HOCR '22 Community Rowing Plan

Time & Location

Sep 12, 2022, 7:00 AM



About the event

TAGALONG is offering a 6-week training plan leading you into the HOCR no matter your rowing machine! It will provide daily workouts, live workouts, race strategies, and more to bring the best out of your training and help you get a new personal record on a 20min/5k row. This plan is designed by Laine Maher and Nick Karwoski. No need to wonder what today’s workout will be. They will prescribe daily training activities with weekly focuses. Need a little more assistance? They will be available for 1:1 sessions through the TAGALONG app.

What does the plan include?

Nick and Laine will provide you with a 6-week plan which includes:

  • 5-6 workouts per week based on your rowing machine. If you are using a Hydrow machine, your workouts will be a mixture of programmed workouts to accomplish on journey style rows and pre-programmed Hydrow workouts.
  • Each workout day will include:     
    • Warmup, main workout, cool down, stretches, core.


What do the bundles include? Our bundles are meant to squeeze as much performance out of these 6 weeks. They include:

  • Weekly live workouts with Nick and/or Laine; those workouts can be but are not limited to rowing, strength, core, and yoga.
  • Race plan; depending on your bundle choice, we will provide you with a basic or personalized training plan/strategy to help you be the best version of yourself on race day.
  • 30min 1-on-1 with a Pro; If you choose Bundle 2, you will have access to Nick or Laine to work on rowing technique to improve your stroke efficiency.

Every Sunday, you will receive an email for that week's training plan.


  • Bundle 1 - Plan+

    This bundle includes a 6-week training plan, weekly live workouts and a basic race plan.

    +$5.00 service fee
    Sale ended
  • Bundle 2 - Plan++

    This bundle includes a 6-week training plan, weekly live workouts, a personalized race plan, and 30min 1-on-1.

    +$6.25 service fee
    Sale ended
  • 6-Week Training Plan Only

    You will have access to the daily workouts for all 6 weeks.

    +$3.75 service fee
    Sale ended



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