Mind Body Row | Guided Rowing Machine Workouts with Olympic Champion Alex Gregory

For any rowing machine · On phone, tablet or TV

Rowing workouts you'll look forward to, with an Olympic champion.

Press play and Alex Gregory rows with you in real time - setting the pace, talking you through it and keeping you company, so it never feels like a slog. Proper full-body workouts from 20 minutes, on the machine you already own. Whatever your age, fitness or experience, you can start today.

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7 days free · No charge until day 8 · Cancel in a couple of clicks

Alex Gregory rowing on a misty forest path

What is Mind Body Row?

Guided classes for your rowing machine

Think of it like having an Olympic champion sitting beside your rower. You press play on a session, Alex rows with you in real time - setting the pace, talking you through technique, keeping you company - and you simply follow along.

If you have a rowing machine and a phone, tablet or TV, you have everything you need.

Sound familiar?

Why most rowing machines end up gathering dust

"I haven't got the time."

Rowing works your legs, core, back and arms while it builds your fitness, so a short session goes a long way. Most rows are 20 to 45 minutes, there's no travel and nothing to plan. Press play, row, get on with your day.

"Rowing on my own is boring."

Staring at a number on a screen would bore anyone. Here Alex rows with you and talks you through it, out in nature or in his barn, with 350+ sessions to choose from and new ones added all the time. The minutes go a good deal quicker.

"I'm not sure I'm doing it right."

Most people have never been shown how to row, which is why it can feel awkward. Alex coaches your technique as you go - how to sit, when to push, how to find a rhythm. Once it clicks, it feels smooth, and that's when you start to enjoy it.

How it works

Three steps. That's genuinely it.

Set up your screen

Prop your phone or tablet by your rowing machine, or cast to your TV with AirPlay or Chromecast.

Press play

Pick a session to fit the time you've got - easy recovery rows, technique work, steady stamina builders, or a weekly live row.

Row with Alex

Follow his pace and his voice. No guesswork, no programming your own workout. Just move and feel better.

"Alex's coaching is warm and encouraging. It never feels like a chore."Caroline, 52 · Member

Try It Free for 7 Days

No charge until day 8 · Cancel anytime

Row and Build - a 6 week Mind Body Row programme

Programmes you can follow

Not just workouts - programmes that take you somewhere

Follow structured multi-week series like Row & Build, the 6-Week Consistency Challenge and the 8-week Improve Your 5K - each one builds session by session, so you always know exactly what's next. No planning, no guesswork.

Or simply press play on any single row whenever you fancy it. Both work.

With you every stroke of the way

Learn to row well, without the pressure

Alex spent decades at the very top of world rowing. What he teaches now is rhythm, technique and confidence - without the shouting, the leaderboards or the pressure of traditional fitness.

He shows you how to row properly a little at a time, so it stops feeling like hard work and starts feeling smooth.

This isn't elite sport. This is rowing for real life.

Time well spent

A full-body workout in the time you've actually got

Rowing uses your legs, core, back and arms in one movement and builds your fitness at the same time - strength and cardio in a single session, with very little impact on your joints.

It clears your head too. Sessions are filmed in nature and in Alex's barn - calm spaces, not neon studios - and most people step off feeling better than when they sat down.

After a week of rowing with Alex, members tell us they feel:

✓Stronger, steadier fitness

✓More energy throughout the day

✓A routine that becomes second nature

✓A sense of flow and rhythm

✓Less stress and mental clutter

✓A calmer, clearer mind

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Live every week

Row live with Alex & members around the world

Every Wednesday at 7pm UK time, join a live-streamed row inside the app - same time, same place, Alex on your screen and members rowing along from kitchens, garages and gardens everywhere.

Can't make it live? Every session is saved to the library so you can row in your own time.

See the Live Row Schedule

Meet your guide

Alex Gregory MBE

Double Olympic Gold Medallist · Dad of Three · Nature Lover

Alex won Olympic gold at London 2012 and Rio 2016 in the coxless four. After a lifetime in elite rowing, his passion now is simple: helping everyday people feel better through movement.

Mind Body Row brings together decades of world-class experience with a calm, grounded approach anyone can follow.

"This isn't about pushing harder. It's about connecting to yourself through movement."

About Alex

Where it comes from

Alex's one-to-one coaching, made available to everyone

Alex coaches rowers one-to-one online, helping each of them row well at their own level. It's careful, patient work - and there are only so many people one coach can see.

Mind Body Row is how he shares the same approach with everyone else. The same attention to technique, the same encouragement, the same belief that rowing should feel good - in every session, for less than £17 a month.

Try It Free for 7 Days

Interested in one-to-one coaching with Alex? Find out more

Alex coaching a rower one-to-one on the rowing machine

One question we hear a lot

"Will it work with my rowing machine?"

Yes. Mind Body Row works with every rowing machine - there's nothing to connect, sync or pair. Alex sets the rhythm and talks you through pace and effort, and you follow along on whatever rower you have.

An air rower, a water rower, a smart rower, the gym's machine, the one that's been in the garage for years - they all work.

Air rowersWater rowersMagnetic rowersGym rowersSmart rowers

Why rowing?

The most accessible full-body movement

✓Full-body strength & cardio in one - time well spent

✓Easy on your joints - low impact, always

✓Builds rhythm & coordination

✓Naturally meditative - it quiets your mind as you move

✓Perfect for beginners & those returning to exercise

✓Scales to any fitness level

With the right guidance, rowing becomes something you look forward to.

Wherever you're starting from

New to rowing? Perfect.

Alex guides you from your very first stroke - how to sit, breathe and move in a way that feels natural and enjoyable.

Returning to movement?

Every session meets you where you are. Low impact, supportive and consistent - designed to help you feel good in your body again.

Already fit? Find your flow.

Build a stronger engine, better rhythm and deeper endurance through sessions that challenge your body while calming your mind. Want something to aim at? The 8-week Improve Your 5K series gives you a proper target.

What our members are saying

★★★★★

"I love your approach - it feels genuine, thoughtful and honest, and I am enjoying being able to work at my level without judgement, fear or aggression."

T, England

★★★★★

"Mind Body Row helped me find a routine again after years of stopping and starting. I actually look forward to these sessions now."

Sophie, 40

★★★★★

"I never thought rowing could feel this peaceful. It's become my morning reset."

Paul, 65

★★★★★

"Alex's coaching is warm and encouraging. It never feels like a chore."

Caroline, 52

★★★★★

"I feel calmer, clearer and more in control of my day. I didn't expect exercise to do that."

Mark, 59

Row With Them - Free for 7 Days

Row anywhere

On any device

Watch on your phone, tablet or computer, or stream to your TV using AirPlay or Chromecast.

Pair with your Apple Watch to track your heart rate in real time and save every workout to Apple Health automatically.

Start your free trial here on the website, then download the app and sign in.

Simple pricing. No catches.

Try everything free for 7 days, then choose the plan that works for you. A single 1-1 session with an Olympic coach costs £300+. A full year of Mind Body Row is £199.

Today

Start rowing

Full access to every session, programme and live row. Nothing to pay.

Days 1-7

See how it feels

Row as much or as little as you like. Not for you? Cancel in a couple of clicks.

Day 8

Carry on

Your membership begins and you're charged for the first time - unless you've cancelled before then.

Best Value

Annual Membership

£199

per year · less than £17/month

Saves £29 a year on paying monthly

The best value we offer and the plan most people stick with
350+ guided rows to follow along with, filmed outdoors & in the barn
Multi-week programmes, including Row & Build and Improve Your 5K
A weekly live row to keep you turning up and rowing alongside everyone else
Strength, mobility & bodyweight sessions for the days off the rower
Guided stretch & recovery routines to help you feel good the next day
Simple recipes to help you eat well alongside it
New sessions added all the time, so there's always something fresh
Alex in your corner, plus a friendly community message board

Start Free Trial

Monthly Membership

£19

per month · cancel anytime

Everything in Mind Body Row, with 350+ guided rows to follow along with
Multi-week programmes, including Row & Build and Improve Your 5K
A weekly live row to keep you turning up and rowing alongside everyone else
Strength, mobility & bodyweight sessions for the days off the rower
Guided stretch & recovery routines to keep you moving comfortably
Simple recipes to help you eat well alongside it
New sessions added all the time, so there's always something fresh
Roll month to month, cancel whenever you like

Start Free Trial

Both plans start with 7 days free · No charge until day 8 · Cancel anytime

Questions, answered

Do I need a specific rowing machine?

No - any rowing machine works. There's nothing to connect or sync. Alex guides your pace and effort by voice, so whether you've got a brand-new smart rower, a basic budget machine or the one at the gym, you're all set.

I've never rowed before. Is this for me?

Yes - plenty of members started as complete beginners. Alex guides you from your very first stroke - how to sit, how to breathe, how to move - and every session scales to your own pace, whether it's your first week on a rower or your fifth year. No experience, no jargon, no pressure.

I've tried fitness apps before and never stuck with them. Why would this be different?

Most of us have been there. It tends to go wrong when you have to decide what to do every time you sit down. Here the programmes tell you exactly what's next, the weekly live row gives you a fixed point in the week, and sessions start at around 20 minutes - so it fits around real life rather than the other way round. And Alex is good company, which helps more than you'd think.

I already row. Is there enough here for me?

Yes. Alongside the gentler sessions there's proper training - technique work from a double Olympic champion, longer stamina rows, and the 8-week Improve Your 5K series if you want a time to chase. You set the effort, so it's as hard as you make it.

I'm short on time. How long are the sessions?

Most sessions are 20-45 minutes, with shorter recovery rows and stretches when you want something gentler. There's something for a spare 15 minutes and something for a proper hour. Because rowing works your whole body and your fitness at once, a short session goes a long way - and the programmes lay out what to do next, so none of your time goes on deciding.

I find the rowing machine boring. Will this help?

That's the reason most rowing machines end up as clothes horses. Rowing alone with only a screen of numbers is dull. Rowing with someone setting the pace, talking you through it and giving you something to think about is a different thing altogether. Add the weekly live row and sessions filmed outdoors, and it feels far less like a chore. The trial is free, so you can find out without it costing anything.

I'm not sure my technique is right. Will I learn to row properly?

Yes. Alex coaches technique throughout the sessions rather than assuming you already know, and there are rows focused on technique alone. You'll pick it up a little at a time. Good technique is what turns rowing from a struggle into something that feels smooth, and it's a large part of why people start to enjoy it.

How is this different from free videos on YouTube?

Structure and guidance. Instead of a random library of one-off workouts, you get coherent sessions that build on each other, real technique coaching from a double Olympic champion, weekly live rows, and a community that keeps you showing up. It's the difference between content and coaching.

What if I can't make the live rows?

No problem - every live row is saved to the library straight after, so you can row it whenever suits you.

What devices can I use?

Phone, tablet or computer - or stream to your TV with AirPlay or Chromecast. You can also pair an Apple Watch to track your heart rate and save workouts to Apple Health automatically.

What happens when the free trial ends?

On day 8 your membership begins and you're charged for the first time - £19 if you chose monthly, £199 if you chose annual. If it isn't for you, cancel any time before then from your account and you pay nothing.

Can I cancel anytime?

Yes. Cancel your trial or membership anytime in a couple of clicks from your account - no phone calls, no hoops. And you're never charged during the 7-day trial: cancel before day 8 and you pay nothing at all.

Try Mind Body Row free for 7 days

Twenty minutes, the rowing machine you already own, and Alex for company. See how it feels.

Start Your Free Trial Now

7 days free · No charge until day 8 · Cancel in a couple of clicks

Gift a membership

Give someone a stronger body and a calmer mind

Know someone who'd love to feel fitter and steadier, but hasn't found the thing that sticks? Give them a membership to row with Alex - full-body strength for the days they want to push, rhythm and calm for the days they don't. There's no new kit to buy: it works with any rowing machine they already have, and Alex guides them from their very first stroke.

Gift a Membership

Been given one? Redeem a gift card

Delivered by email · Works with any rowing machine · No experience needed

Beyond the app