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

Secure Your Spot For 2027
A man and a woman row a sculling boat on a river, viewed through branches of a tree.

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

Reserve Your Place for June 2027→

8th - 13th September 2027

Limited Availability

Avis, Portugal

Reserve Your Place for September 2027→
A smiling man with a beard and short red hair, wearing a white t-shirt, sitting outdoors in a rural landscape with rolling hills, trees, a small building with a green roof, and a lake in the background.

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.

Meet Your Guide

Alex Gregory

Alex's personal connection to Avis and his passion for shared human experiences makes this retreat feel like nothing else out there.

Learn More about Alex's Approach to Rowing & Coaching
Outdoor dining table set with three place settings, each with a blue plate, white napkin, and silverware. In the center, a large blue vase holds wildflowers, and there is a clear glass bottle with a silver cap nearby. Two red glasses are also on the
View from a boat paddle propelling through dark water, with a lake, green hills, and blue sky in the distance.
A scenic landscape featuring a river, trees on both sides, with the sun setting or rising over the horizon, casting reflections on the water.
People singing and playing guitar at a cozy, dimly-lit indoor gathering with warm lighting and candles.

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.

Two women rowing a boat on a lake with trees and rocky hills in the background.

“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.

Untitled design.jpg
Wildflowers in a field during sunset with a dirt path and distant trees.
Four men in a yellow rowing boat on a calm lake, preparing to start rowing, with shoes on a wooden dock in the foreground and a rocky shoreline with trees on the right.
Group of people sitting on a deck near water, listening to a person speaking during sunset, surrounded by trees.

"It was transformational.
The rowing, the stillness, the laughter…
it was life changing."

Two women embracing and hugging each other by a large body of water on a sunny day, with trees and rocky shoreline in the background.
Two men in athletic clothing and sunglasses carrying a kayak on their shoulders along a wooden dock by a lake, with rocky shoreline and trees in the background.
A woman is speaking to a group of people outdoors, using expressive hand gestures. The background is blurred greenery.
Three women preparing a rowing boat at the edge of a lake or river, with one woman kneeling on the dock and others sitting inside the boat.

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.

Reserve My Place

Frequently Asked Questions

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • Yes - while the website takes payment in full, we're happy to reserve your place with a 50% deposit and the remaining 50% due 8 weeks before the retreat.

    Just email team@mindbodyrow.com and we'll sort it for you.

  • 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

  • “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.”

  • “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.”

  • “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.”

  • “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.”

An elegant breakfast buffet with yogurt, fresh fruit, smoked salmon, pastries, and various beverages on a white tablecloth.
Hotel room with a bed, pillows, reading lamps, a potted plant, and balcony curtains opening to a sunset view.
A restaurant table set for two with red wine glasses, white napkins, and a small plant, overlooking an outdoor patio with umbrellas and trees at sunset.
Two people in a kayak paddling on a calm river during sunset, with the sky painted in orange and purple hues.

Your Five Days in Portugal:

A Sample Itinerary

    • 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

    • 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

    • 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

    • Sunrise yoga & breathwork to start the day

    • Guided morning row & relaxing lunch

    • Afternoon wine tasting with a local expert

    • Dinner & fireside talks

    • Final day on the water

    • Gentle yoga & meditation to close the journey

    • Celebration dinner & live Fado music performance - a unique cultural immersion

    • Early breakfast & 9am transfer to Lisbon Airport

Two women smiling while rowing a boat on a lake with boats and trees in the background.

“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

Payment on the website is in full, but if you'd prefer to split the cost, we can reserve your place with a 50% deposit, with the remaining 50% due 8 weeks before the Experience.

Please contact us on the form below or email team@mindbodyrow.com for this option.

A modern building with large glass windows illuminated from inside, surrounded by exterior lighting on a wooden wall, and a large tree with lit-up ground in front, during dusk.

Single Occupancy

£4350 per person

Sunset over a calm lake with reflections of the sky and silhouette of trees and hills.

Rowers - 2 Sharing

£7600 total (£3800 per person)

A field of red wildflowers in front of a river with trees and a dock with boats.

Rower & Non-Rower - 2 Sharing

£6600 total (£3800 + £2800 per person)

Book My Place

Meet the Team

  • A woman with a ponytail smiling and talking to a group outdoors, with trees and greenery in the background.

    Kara Wirt

    Founder of Yoga for Rowers

  • Man in light green t-shirt and blue shorts leading a meditation session outdoors with others seated on a wooden platform.

    Jacob Dawson

    Olympic Gold Medalist

  • A woman practicing yoga outdoors on a wooden deck, sitting cross-legged with eyes closed, wearing a gray t-shirt and black leggings, surrounded by autumn foliage.

    Emily Airey

    Co-Founder of Mind Body Row

Ready to join us?

A paddle partially submerged in calm lake water with a gentle ripple, with a distant shoreline and green hills under a clear blue sky.


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.

Book My Place in Portugal →

Upcoming Availability

Terms & Conditions

  • 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 insurance

    We 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.

  • 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 Journey On & Off the Water

At the heart of the Mind Body Row Experience is the Mind Body Row App, created by Olympic champion Alex Gregory to extend the transformative energy of our retreats into your daily life.

Try Mind Body Row Free For 7 Days

This isn’t just another workout app - it’s a holistic movement system designed to strengthen your body, calm your mind and deepen your connection to yourself every time you sit on a rowing machine.

Whether you’re new to rowing or a seasoned athlete, the app meets you where you are with intelligently structured sessions that integrate physical power with mindful presence. Each workout is filmed in nature or in Alex’s own training spaces, guiding you through:

  • Purpose-driven rowing machine sessions that build strength, endurance and fluid technique

  • Mind-body coaching cues that teach you to breathe better, stay present and row with intention

  • Balanced training styles — from dynamic power pieces to restorative mobility and stretch classes

  • Programs for all levels, so you can progress with confidence and joy

More than fitness, the Mind Body Row App nurtures resilience.

It helps you cultivate consistency, emotional clarity and a deeper sense of wellbeing - turning time on the rowing machine into a practice that enriches your whole life.

Wherever you are in the world, this app brings the ethos of the Mind Body Row Experience right to your fingertips, empowering you to row with purpose, strength and a calm, grounded mind.

Learn more about Mind Body Row