Guided Rowing · Filmed in Nature · Olympic Champion
The workout that
calms you down
while it builds you up.
Row along at home with double Olympic gold medallist Alex Gregory and feel fitter, stronger and calmer in just 7 days. Free to try. No experience needed.
Rowing done properly.
Mind Body Row is a guided rowing app built by double Olympic champion Alex Gregory. It's not about pushing harder - it's about moving better, feeling calmer and building a routine that actually lasts.
You have the rower.
But something's missing.
Whether you've never rowed before or you've been doing it for years, consistency is the thing that's hard to crack.
Try it free for 7 daysNo plan, no structure, no one telling you whether you're doing it right. So you just stop after 10 minutes.
You've been consistent before. You know you can do it. But without something to show up for, it's too easy to skip.
20-30 minutes, full body, low impact. Rowing works everything - and when guided properly, leaves you feeling calm and clear.
Not a generic plan. A real coach who understands both the body and the mind.
"Mind Body Row is built for exactly this. Every session is guided, structured and designed around how your mind and body actually work together - so you leave feeling calmer, stronger and more in control."
- Alex Gregory MBE, Double Olympic Champion
Not a random workout library.
Every session is guided by Alex himself - technique, breathing, mindset. The Mind Body Row app is an ever-growing resource of workouts designed around how the mind and the body actually work together. Find structured programmes and one-off workouts that fit into your own schedule.
Start Free TrialEverything you need to reset your day, move your body, calm your mind.
Guided Rowing Sessions
300+ follow-along rows filmed outdoors and in Alex's barn. Press play, move with Alex, feel better. The guesswork disappears entirely.
Weekly Live Row
Every week, join a live-streamed row with Alex and members from around the world. Can't make it live? Every session is saved to the library.
Strength & Mobility
Bodyweight strength sessions and mobility work that complements your rowing. No gym. No equipment. Just movement that builds a better body.
Stretch & Recovery
Guided stretch and recovery routines to help you feel good after every session and keep your body ready for the next one.
Recipes & Nutrition
Recipes to support healthy, energised living. Simple, practical, made to work alongside an active routine without complicating your life.
Community
Direct access to Alex and other members through the Mind Body Row community message board. You're not rowing alone.
Row live with Alex and members worldwide
Every week Alex hosts a live row inside the app. Join in real time or catch up from the library - either way, you're never rowing alone.
- Weekly live rows with Alex
- Every session saved to the library
- Members from across the world
- Can't make it live? Row in your own time
Simple to start. Hard to stop.
Sign up in 30 seconds
Enter your details and payment info to secure your spot - you won't be charged until day 8.
Tell us where you're starting
Complete beginner or returning rower - we'll point you to the right starting point straight away.
Row your first session
Alex guides you through it. You'll feel the difference in 20 minutes.
Keep going or cancel before day 7
Choose monthly at £25/month or save with annual at £199/year. Cancel before day 7 and you won't be charged.
A lifetime on the water. Shared with you.
Alex Gregory won Olympic gold at London 2012 and Rio 2016 in the coxless four. After retiring from elite sport, he turned his focus to helping everyday people feel better through movement.
He built Mind Body Row because he'd spent 20 years learning that how you move shapes how you think - and he wanted to share that with people who'd never stood on an Olympic podium.
"I didn't build this for elite athletes. I built it for everyone who wants to feel genuinely well."
Wherever you are, you're in the right place.
New to Rowing
Alex guides you from your very first stroke - how to sit, breathe and move in a way that feels natural and enjoyable. No experience needed at all.
Returning to Movement
Every session meets you where you are. Low impact. Supportive. Consistent. Designed to help you feel good in your body again without pressure.
Already Active
Build a stronger engine, better rhythm and deeper endurance through sessions that challenge your body while genuinely calming your mind.
Real people. Real results.
Joined by people who just wanted to feel better.
"Mind Body Row helped me find a routine again after years of stopping and starting. I actually look forward to these sessions now."
"I never thought rowing could feel this peaceful. It's become my morning reset."
"Alex's coaching is warm and encouraging. It never feels like a chore."
"I feel calmer, clearer and more in control of my day. I didn't expect exercise to do that."
Watch on any device, wherever you row.
Phone
iOS & Android
Tablet
iPad & Android
Desktop
Mac & PC
Smart TV
AirPlay & Chromecast · Apple Watch heart rate
Less than one coffee a week.
A single 1-1 session with Alex costs £300+. A full year of Mind Body Row - guided workouts, weekly live rows, mindset content, the whole library - is £199. Both plans start with a 7-day free trial. You're only charged on day 8.
Monthly
£25
per month
- ✓ Full library of guided workouts
- ✓ Mindset and recovery content
- ✓ Progressive plans for all levels
- ✓ Community access
- ✓ New content every month
- ✓ Cancel any time
7 days free, then £25/month
Annual
£199
per year - just £16.58/month
- ✓ Everything in Monthly
- ✓ Less than one 1-1 session with Alex
- ✓ Save £101 vs paying monthly
- ✓ Two months completely free
- ✓ Cancel any time
7 days free, then £199/year
Row with Alex in Portugal
A unique rowing retreat in the heart of Portugal. Small groups, stunning scenery, world-class coaching. An experience you won't forget.
Find Out MoreSeven days to see if it works for you.
Start your free trial today. No pressure, no stress - just you, the rower and Alex in your corner.
Start My Free 7 DaysFree for 7 days · then £25/month or £199/year · cancel anytime