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

Guided Rowing · Filmed in Nature · Olympic Champion

The workout that calms you down while it builds you up.

Row along on your rowing machine at home with double Olympic gold medallist Alex Gregory and feel fitter, stronger and calmer in just 7 days. Works with any machine. Free to try. No experience needed.

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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.

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

Choose from 300+ sessions - 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.

Try It Free for 7 Days

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 and the 6-Week Consistency Challenge - 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

World-class guidance, 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.

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

Body and mind

Strengthens your body, quiets your head

Rowing is grounding, rhythmic and resetting. It's one of the only forms of exercise that builds full-body strength and cardio fitness while genuinely calming your nervous system.

Sessions are filmed in nature and in Alex's barn - calm spaces, not neon studios.

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

✓More energy throughout the day

✓Less stress and mental clutter

✓A calmer, clearer mind

✓Stronger, steadier fitness

✓A sense of flow and rhythm

✓A routine that becomes second nature

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Live every week

Row live with Alex & members around the world

Every week, 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

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

✓Easy on your joints - low impact, always

✓Full-body strength & cardio in one

✓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.

What our members are saying

★★★★★

"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 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.

Simple pricing. No catches.

Try everything free for 7 days, then choose the plan that works for you. You won't be charged until day 8 - cancel before then and you pay nothing. A single 1-1 session with an Olympic coach costs £300+. A full year of Mind Body Row is £199.

Best Value

Annual Membership

£199

per year

300+ guided rowing sessions filmed outdoors & in the barn
Weekly live row to keep you consistent & connected
Strength, mobility & bodyweight sessions
Guided stretch & recovery routines
Recipes to support healthy living
New sessions added regularly
Direct access to Alex & members through the community board

Start Free Trial

Monthly Membership

£19

per month · cancel anytime

Full library access - 300+ guided rowing sessions
Weekly live row
Strength, mobility & bodyweight sessions
Stretch & recovery routines
Recipes to support energy & wellbeing
New sessions added regularly
Direct access to Alex & members through the community board

Start Free Trial

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.

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.

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.

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.

Beyond the app