This Isn’t a Fitness Retreat.
It’s a Reset.

Five days in rural Portugal with Alex Gregory.
No rowing experience needed.

5-10 June 2027 · 8-13 September 2027

From £3,800 per person · Reserve with a 50% deposit

Our 2026 weeks sold out. Limited places for 2027.

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

Far from an ordinary getaway.

For five days on the calm water at Avis, in the Alentejo, you step out of your everyday pace.

Rowing becomes a moving meditation - repetitive, grounding and completely absorbing. Each stroke makes room for clarity and focus.

There's one row and a gentle yoga session each day. The rest of the time is yours: breathwork, the pool, walks by the lake, wine tasting, a fado evening and long meals with people you'll quickly get to know.

You'll go home calm, recovered and much more like yourself.

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Is This Right for You?

This is for anyone who wants to slow down, move and breathe. You don't need any rowing experience at all.

Many people arrive as complete beginners. Others have years of rowing behind them. Some bring a partner or friend who simply want a restorative week somewhere beautiful. Wherever you're starting from, you're welcome.

This is probably for you if you want:

  • space to step away from your everyday pace

  • gentle movement that feels supportive, not demanding

  • time in nature and on the water

  • guidance that meets you exactly where you are

  • good conversation and easy company

  • a week that's as much about a quiet head as it is about the body

Everything is optional and the pace is unhurried - you choose how much you take part.

This is not a training camp and it is not about performance.

There are no targets, no leaderboards and nobody keeping up with anyone.

It's about being here, enjoying it, and feeling more like yourself again.

Reserve My Place
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.”

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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
People singing and playing guitar at a cozy, dimly-lit indoor gathering with warm lighting and candles.
View from a boat paddle propelling through dark water, with a lake, green hills, and blue sky in the distance.

Your time 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

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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.

Everything That's Included


This is fully catered and fully supported from the moment you land.

The price includes:

  • Five nights at a peaceful lakeside hotel

  • All coached on-water rowing sessions with Alex and his experienced team

  • Indoor rowing workshops and movement guidance

  • Daily yoga, mobility and breathwork

  • All meals, beautifully prepared and eaten together

  • Wine with dinner

  • Fireside inspirational talks

  • Cultural evenings, including a traditional fado night

  • Use of the pool, lakeside spaces and hotel facilities

  • Group transfers to and from Lisbon airport

  • Small groups and a supportive, personal atmosphere

  • Time and space built deliberately for rest

Not included: flights to Lisbon, travel insurance and any extra drinks you choose to buy.

Coming on your own?

More than half our guests come alone, but leave with friends.

It's consistently one of the things people mention afterwards. You'll feel part of the group from the first evening and plenty of people go home having made real friendships.

Solo guests always have their own en-suite room. We never pair strangers up.

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 medallist.

Five-time world champion.

Founder of the Mind Body Row App and Experience.

Alex has spent a lifetime working out 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 boat or you've rowed for years, you'll feel capable 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 Alex

Learn more about Alex's approach to rowing & coaching here
Learn more about Alex's approach to rowing & coaching here

Meet the Team

  • Alex Gregory

    Your host for the week, on and off the water.

  • 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, Kara leads the daily yoga and breathwork.

  • 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, on and off water guide.

  • 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. Plans the retreats and hosts them alongside Alex.


Rooms & Prices

  • £3,800 per person - sharing a room with another rower you're travelling with

  • £4,350 per person - your own private room

  • £2,800 per person - non-rowing guests sharing with a rower

Coming on your own?
A private room is the one for you. We never place guests together in shared rooms, so the sharing rate is only for people travelling together - partners, friends, siblings.

Paying
You can pay a 50% deposit now and the balance eight weeks before the retreat, or pay in full. Both are handled on the website.

Any questions, email team@mindbodyrow.com and we'll sort it out.

Private room

£4,350 per person
Your own en-suite room and time to rest properly.

Reserve a private room

Two rowers sharing

£3,800 per person
(£7,600 for two)
For two rowers travelling together.

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

Rower and guest sharing

£3,800 and £2,800
(£6,600 for two)
For a partner or friend who'd rather not row.

Reserve for two

Reserve with a 50% deposit.

Join the 2027 Experience.

Our 2026 weeks sold out. We take around sixteen rowers, twice a year.

5-10 June 2027 · Avis, Portugal

Only a few places left

Reserve Your Place for June 2027→

8-13 September 2027 · Avis, Portugal

Limited places still available

Reserve Your Place for September 2027→
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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 - 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.

  • 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.

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

Still Got a Question?

Email us at team@mindbodyrow.com, or leave your details and we'll come back to you.

If you're thinking about a corporate week, this is the place to ask too.

Thoughts From Previous Guests

  • “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 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.”

  • “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.”

  • “I arrived as a total beginner and left feeling like a completely different person.“

Join the Experience in 2027
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.

Not ready for Portugal?

The Mind Body Row app is the everyday version of the same thing - Alex's rowing sessions, filmed outdoors, for wherever you are.

Explore the app

Ready to join us?

From £3,800 per person. Reserve with a 50% deposit.

Not sure yet? Email team@mindbodyrow.com and we'll answer anything.

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:

    • From booking to 60 days or more before the Experience start date
      We refund everything you have paid, apart from 20% of the total cost, which covers the planning and preparation already committed.

    • 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.

    • This contract and any matters arising from it are governed by the law of England and Wales and are subject to the exclusive jurisdiction of the courts of England and Wales.

    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.