Row A Faster, Stronger & More Efficient 5K in Just 8 Weeks

Join Two-Time Olympic Gold Medalist Alex Gregory in real-time sessions designed to enhance your endurance, strength & technique

 
 

If you’ve been stuck at the same 5K time for a while or you’re struggling with pacing, endurance and technique, this is for you!

  • This structured 8-week rowing programme will help you improve your endurance, build strength & master efficiency—so you can row your best 5K yet…or any distance!

  • No guesswork. Just hit play and row along.

  • Perfect for beginners, experienced rowers and anyone looking to get more out of themselves!

 

What You’ll Get in the 8-Week Programme

  • Structured 8-Week Programme – Train like an Olympian with 4 expert-designed workouts per week

  • Real-time Row-Along Video Sessions – No more uncertainty—just press play and row with Alex

  • Endurance, Strength & Speed – Improve technique and build your rowing power

  • Train at Your Own Pace – On any rowing machine, at home or in the gym

  • Proven Olympic Training Methods – Alex’s insights give you the confidence you need to make rowing more efficient and more enjoyable

  • Not just a workout plan—It’s a step-by-step training programme to make you a better rower, one session at a time.

  • Just Press Play & Row—no confusion, no guesswork.

  • Lifetime Access

  • One Time Payment of £79 - No subscription. No hidden costs.

 

All of this for a one-time payment of £79

That’s 32 expertly coached sessions you can follow anytime, anywhere—
for less than £2.50 per session.

Lifetime Access with clear, effective training that gets results.

 
 

Meet Your Coach: Alex Gregory –
From Olympic Gold to Coaching You

“Rowing changed my life. Now, I want to help it change yours.

I spent years training at the highest level, pushing my body and mind to the limit. I won two Olympic gold medals (London 2012 & Rio 2016) and became a 5x World Champion—but the biggest lessons I learnt weren’t just about winning.

Rowing isn’t just for elite athletes. It’s for everyone.

I’ve felt the power of rowing beyond competition. It’s one of the most efficient ways to build strength, endurance, and mental focus.”

Why I Created This Programme

After retiring from professional rowing, I realised something:
Most people either don’t know where to start with rowing, or they’re not training effectively to improve.

So, I built this 8-week structured plan to help you:
✔ Train smarter, not harder – No more wasted energy or bad technique
✔ Follow a proven system – Step-by-step coaching, just hit play and row
✔ See real progress – Improve endurance, pacing and strength without overtraining

Rowing changed my life—not just as an athlete, but as a way to stay strong, focused, and healthy for life. Now, I’m bringing that to you— join me for real results.

Follow my step-by-step coaching in this 8-week programme and discover how rowing can transform your endurance, strength, speed and performance—no matter where you’re starting from.

 

Train Anywhere, Anytime
– No Subscription Needed

  • Use the Mind Body Row App – No Monthly Fees, No Limits

With the 8-Week "Improve Your 5K" Program, you get lifetime access inside the Mind Body Row app—so you can row on any machine, at home or in the gym, without a subscription.

How It Works:

✔ One-time purchase, lifetime access – £79 with no recurring fees, no hidden costs
✔ Download & log in to the Mind Body Row app and access your programme anytime
✔ Use it on any rowing machine – at home, in the gym, or wherever you train
✔ Attach your phone or tablet to your rower or cast to a bigger screen for an immersive experience
✔ Follow along with expert-led, real-time coaching from Alex
✔ No restrictions, no recurring payments—just rowing when it works for you

Train like an Olympian, at your own pace, on your own schedule.

Who Is This Programme For?

✔️ You row regularly but want to improve your endurance, efficiency & confidence
✔️ You’ve never followed a structured plan & want real progress
✔️ You’re training for a 5K & want to row stronger with confidence
✔️ You don’t want to waste time guessing—just follow expert coaching

If any of these sound like you, this program is exactly what you need!