A Rowing Retreat in Portugal Unlike Anything You've Done Before
Five transformative days with double Olympic gold medalist Alex Gregory - to move, reset & rediscover yourself
Led by Alex Gregory · 2× Olympic Gold Medalist · 5× World Champion ·
No rowing experience needed
For five days on the calm, mirror-like waters of Avis, Portugal, you'll step completely out of your everyday pace & back into yourself.
Rowing becomes a moving meditation: repetitive, grounding & deeply calming.
Each stroke creates space for clarity, connection & quiet focus.
You'll leave fitter, calmer & more like yourself than you've felt in years.
Far from an ordinary getaway.
This isn't a fitness retreat.
It's a reset.
At its heart is rowing as a moving meditation: repetitive, grounding & deeply calming.
Each stroke becomes a moment of presence - creating space for clarity, connection & quiet focus.
This shared rhythm carries through everything: gentle yoga & breathwork, traditional fado music, long conversations, wine tasting & local food.
Together, these moments create a sense of belonging, balance & ease - allowing you to leave feeling restored, inspired & more like yourself.
2026 Experience Dates.
29th May - 3rd June 2026
SOLD OUT
Avis, Portugal
4th - 9th September 2026
SOLD OUT
Avis, Portugal
Join the 2027 Experience.
5th - 10th June 2027
Limited Availability
Avis, Portugal
8th - 13th September 2027
Limited Availability
Avis, Portugal
Double Olympic gold medalist.
Five-time world champion.
Founder of Mind Body Row.
Alex has spent a lifetime understanding what it means to move with purpose and how rowing, at its best, is as much about the mind as the body.
His approach is warm, grounded and completely unpressured.
Whether you've never touched a rowing machine or you've rowed for years, you'll feel capable, supported and genuinely welcome from the first moment.
Alex's personal connection to Avis and his passion for shared human experiences makes this retreat feel like nothing else out there.
Meet Your Guide
Alex Gregory
Why This Experience is Truly Different
This is for you if you want to:
Step out of the rush of daily life & truly reset
Move in ways that feel meaningful, not pressured
Connect with yourself, others & the natural world
Cultivate calm that lasts long after you leave
At its heart, this retreat is about presence - being here, fully - rather than performance.
“Being out on the water, surrounded by nature, and guided by Alex’s calm expertise - it was exactly the reset I didn’t know I needed. I returned home from Avis grounded, energised and full of purpose.”
What Makes This Experience Special
Guided Rowing with Purpose
You’ll row on the calm, mirror-like waters of Avis with double Olympic gold medalist Alex Gregory - whether you’re a complete beginner or a seasoned rower. Every session is accessible, adaptable & rooted in joy, not judgement.
Movement + Mindful Practices
Daily gentle yoga, mobility & breathwork sessions support physical freedom & mental clarity, helping your body recover & your mind unwind.
Delicious Nourishment + Community
Locally inspired meals and fine wine bring rhythm to the day - shared around the table, around the fire & in conversation that stays with you.
Time & Space for You
Unhurried moments by the pool, lakeside walks, quiet corners for reflection - this retreat gives you both movement & stillness.
"It was transformational.
The rowing, the stillness, the laughter…
it was life changing."
Is This Right for Me?
This experience is designed for anyone who wants to slow down, move, breathe & reconnect - you don’t need any rowing experience at all.
Many people join us as complete beginners.
Others come with years of rowing behind them.
Some arrive with a partner or friend who rows & simply want a restorative week in a beautiful place.
Wherever you’re starting from, you’re welcome.
You might be a perfect fit if you’re looking for:
space to step away from your everyday pace
gentle, guided movement that feels supportive, not demanding
time in nature & on the water
coaching that meets you exactly where you are
connection, good conversation & shared moments
a retreat that’s as much about inner calm as it is about physical activity
Everything we do is optional, the pace is unhurried and you choose how much you take part.
Most guests are surprised by how quickly they settle in - rowers and non-rowers alike.
This is not a training camp and it is not about performance.
It’s about presence, enjoyment & feeling more like yourself again.
Frequently Asked Questions
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Not at all.
Many guests arrive as complete beginners and that's absolutely fine.
Alex & the team coach everyone from scratch - every session is accessible, adaptable and rooted in enjoyment, not performance.
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There are no fitness requirements.
The pace is entirely your own and everything is optional.
You'll move more than you expect - but you'll never feel out of your depth or under pressure to keep up.
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No and we want to be really clear about that.
This is a retreat, not a training camp. We typically row just once a day and every session is gentle, optional and coached entirely at your own pace.
There are no targets, no leaderboards, no pushing through and no keeping up with anyone.
Whether you've never sat in a boat or you've rowed for years, the rowing is there to be enjoyed, not endured.
Some guests arrive a little nervous about the rowing and are amazed by how calm and unpressured it all feels.
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There's plenty of space to breathe. While rowing is at the heart of the experience, the days are unhurried and everything is optional - you choose how much you take part.
Alongside the on-water sessions there's gentle yoga, free time by the pool, lakeside walks, wine tasting, fireside talks and long, easy meals together.
Many guests are surprised by how restful it feels. It's a reset, not a training camp.
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More than okay.
Over half of our guests travel solo and it's consistently one of the things people say made the week extra special.
You'll feel part of the group from the very first evening and many guests leave having made genuine friendships.
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Absolutely.
Non-rowers are very welcome and there's a specific pricing option for partners or friends travelling with a rower. There's plenty to enjoy beyond the rowing sessions.
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You'll stay in a peaceful boutique hotel on the banks of the Maranhão reservoir in Avis, Portugal. It's calm, comfortable and beautifully situated - with a pool, lakeside spaces and everything you need to properly unwind.
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We keep retreats to around 16 rowers -small enough that Alex and the team know everyone personally and big enough that the energy and connection between guests is really special.
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Absolutely. All meals are freshly prepared using local Portuguese ingredients and we're happy to cater for vegetarian, vegan, gluten-free and most other dietary needs.
Just let us know any requirements or allergies when you book and we'll make sure you're well looked after.
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Your place on the experience includes:
All accommodation for the duration of the retreat
Group transfers between Lisbon airport and the venue (for 2027 Experiences, group pick-up is 3pm on the start day and we leave at 9am on the final day)
All meals, plus wine with meals and welcome drinks
Daily rowing sessions and coaching with Alex
Yoga and wellbeing sessions
Our full activity programme (vineyard visits, fado evening, and time to relax and explore)
The only things not included are your flights to and from Lisbon, travel insurance, massages and any personal spending or extras you choose to add.
If you'd prefer a private transfer at a different time to the group, that can be arranged for an additional cost - just let us know.
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You'll fly into Lisbon, where we run a group transfer to the venue in Avis (around 1hr 45 by road).
From 2027 the group pick-up is at 3pm on the start day and we leave at 9am on the final day - so do bear those times in mind when booking flights.
Plenty of guests like to fly in a day or two early and spend a night in Lisbon to take the stress out of any travel hiccups and arrive nice and relaxed.
If you'd prefer a private transfer at a different time, that can be arranged for an additional cost - just ask.
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Of course. Many guests like to fly into Lisbon a day or two early and spend a night there before the retreat - it takes the pressure off any flight delays and means you arrive relaxed rather than rushing for the group transfer.
You're also very welcome to extend your trip afterwards and explore more of Portugal. Just bear in mind our group transfer leaves at a set time on the start day (and returns on the final morning), so any nights either side are yours to arrange and we're happy to point you in the right direction if you'd like suggestions.
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Nothing complicated! Comfortable activity wear for rowing and yoga, layers for cooler mornings and evenings, swimwear for the pool and something a little nicer for our celebration and Fado night if you fancy it.
We'll send you a full packing list once you've booked, so there's no guesswork. Portugal in early summer and autumn is usually warm and sunny, but evenings by the water can be cooler.
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We strongly recommend booking comprehensive travel insurance as soon as you've secured your place. None of us can predict the odd bump - a delayed flight, a last-minute illness, or a change of plans and having cover in place means you're looked after whatever happens.
Please make sure your policy includes cancellation, medical expenses and the kinds of activities we'll be getting up to during the experience.
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Yes - you can now pay either a 50% deposit or in full directly via the website. If you choose the deposit option, the remaining 50% is due 8 weeks before the retreat.
Any questions, just email team@mindbodyrow.com and we'll sort it for you.
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60+ days before: full refund minus a 20% deposit.
30–59 days: 50% refund.
Under 30 days: no refund.
You can also transfer your booking to another person at no extra cost with at least 7 days' notice.
More than half our guests come alone…and then leave with friends
Thoughts From Previous Guests
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“I arrived as a total beginner and left feeling like a completely different person. I never imagined I could row, let alone enjoy it, but the support and encouragement throughout the week made it feel natural. This experience showed me I’m capable of far more than I realised.”
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“I came on my own and was worried I’d feel out of place, but from the moment I arrived I felt completely included. The group was warm, the atmosphere was relaxed, and I never once felt like ‘the person who came solo’. By the end of the week, I’d made real friendships and had more quiet moments of clarity than I’ve had in years. Travelling alone turned out to be the best decision I made.”
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“This was my second Mind Body Row Experience and somehow it was even more powerful than the first. The setting, the water, the people, the rhythm of the days… it all creates a space you just don’t find anywhere else. I came back because the first retreat stayed with me long after it ended and this one has done the same. There’s something special here - that’s why people return.”
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“I almost didn’t book because I thought I wasn’t fit enough and that everyone would be younger and more experienced than me. I couldn’t have been more wrong. Everything was taken at a gentle pace, nothing was pressured and Alex made every session feel accessible. I moved more than I expected, laughed more than I have in ages, and left feeling years lighter. Age and fitness honestly didn’t matter - I felt completely supported.”
Your Five Days in Portugal:
A Sample Itinerary
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Meet in Lisbon airport at 3pm and enjoy a group transfer to Avis (approx. 1hr 45)
Check in & exploration of the surroundings
Post-travel yoga to ground & stretch
Welcome drinks & dinner
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Breakfast followed by a rowing machine masterclass & on-water coaching
Free time to relax, enjoy the pool or surrounding area
Lunch
Afternoon yoga session
Dinner & fireside talks
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Early morning row followed by breakfast
Late morning free time or optional activities
Lunch
Strength & rowing masterclass for deeper engagement
Evening yoga session followed by a nourishing dinner
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Sunrise yoga & breathwork to start the day
Guided morning row & relaxing lunch
Afternoon wine tasting with a local expert
Dinner & fireside talks
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Final day on the water
Gentle yoga & meditation to close the journey
Celebration dinner & live Fado music performance - a unique cultural immersion
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Early breakfast & 9am transfer to Lisbon Airport
“Being out on the water, surrounded by nature and guided by Alex’s calm expertise - it was exactly the reset I didn’t know I needed.
I returned home grounded, energised and full of purpose.”
Everything That's Included
Once You Arrive, Everything Is Taken Care Of
Your investment includes:
5 nights at a peaceful lakeside boutique hotel
All coached on-water rowing sessions with Alex
Indoor rowing workshops & movement guidance
Daily yoga, mobility & breathwork
All meals, beautifully prepared & enjoyed together
Wine served with dinner
Cultural evenings and shared experiences
Use of the pool, lakeside spaces & hotel facilities
Group transfers to & from Lisbon Airport
A supportive, personal environment with small group sizes
Time & space built deliberately for rest & reflection
Not included: flights to Lisbon, travel insurance and any additional drinks you choose to buy.
This is a fully catered, fully supported experience from the moment you land.
Room Options & Pricing
£3,800 per person when sharing a room with another rower you are travelling with
£4,350 per person for your own private room
£2,800 per person for non-rowers sharing a room with a rower
We do not place guests together in shared rooms.
If you choose the shared rate, it is only for guests travelling together (partners, friends, siblings). Otherwise, a private room is the right option.
Payment Options
You can now pay either a 50% deposit or in full directly via the website. If you choose the deposit option, the remaining 50% is due 8 weeks before the retreat. Any questions, just email team@mindbodyrow.com and we'll sort it for you.
Single Occupancy
£4350 per person
Rowers - 2 Sharing
£7600 total (£3800 per person)
Rower & Non-Rower - 2 Sharing
£6600 total (£3800 + £2800 per person)
Meet the Team
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Kara Wirt
Founder of Yoga for Rowers
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Jacob Dawson
Olympic Gold Medalist
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Emily Airey
Co-Founder of Mind Body Row
Ready to join us?
Spaces are limited so we can keep the experience personal.
If you'd like to reserve your place, choose your preferred dates below or reach out with any questions at all.
Upcoming Availability
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June 2027
5th - 10th June
Limited Availability
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September 2027
8th - 13th September
Limited Availability
Terms & Conditions
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We understand that plans can change, and we aim to be as fair and transparent as possible. Our cancellation policy is as follows:
60 days or more before the experience start date
Receive a full refund, minus a 20% non-refundable deposit to cover planning and preparation costs.30 to 59 days before the experience start date
Receive a 50% refund of your total booking amount.Less than 30 days before the experience start date
Due to the proximity of the event and commitments already made, we’re unable to offer a refund at this stage.
Please Note:
Travel insuranceWe strongly recommend taking out comprehensive travel insurance as soon as you book. Things very occasionally happen that are outside anyone's control - illness, injury, delayed or cancelled flights, or last-minute changes to your plans. Good cover means you're protected if you're unable to travel or need to cut your trip short.
Please make sure your policy covers cancellation, medical expenses and any activities you plan to take part in during the experience.
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If you’re unable to attend, you may transfer your booking to another person at no additional cost, provided you notify us at least 7 days before the experience start date.
Contact Us
Fill in your details below and Alex will be in touch personally.
Any questions you have or if you’re interested in exploring a corporate retreat please ask away.
Mind Body Row App
Empowering Your Rowing Journey On & Off the Water
The same ethos that shapes the Mind Body Row Experience runs through the Mind Body Row App, created by Olympic champion Alex Gregory.
It's rowing for body and mind - the everyday version of what we do on the Experience.
This isn't just another workout app. It's a way of moving that strengthens your body, settles your mind and brings you back to yourself every time you sit on the rowing machine.
Whether you're brand new to rowing or have been at it for years, the app meets you where you are.
Each session is filmed in nature or in Alex's own training spaces, and guides you through:
Rowing sessions that build strength and easy, fluid technique
Coaching cues that help you breathe better, stay present and row with intention
A range of styles, from stronger pieces to restorative mobility and stretch classes
Sessions for every level, so you can find your own pace
More than fitness, it's about consistency, clarity and a steadier sense of wellbeing - turning time on the rowing machine into something that quietly enriches the rest of your life.
Wherever you are in the world, the app brings the spirit of the Mind Body Row Experience to you.