ThE Rhythm Programme
Find your rhythm. Trust the stroke. Row with ease.
The Rhythm Programme is an 18-session, follow-along rowing programme designed to help you develop flow, control and efficiency in every stroke you take.
Created to be followed over 6 weeks, this programme shifts the focus away from forcing effort or chasing numbers and towards rowing that feels smooth, repeatable, and sustainable.
This is about learning to row well and enjoying the process.
What this Programme is about
Good rowing isn’t about working harder.
It’s about timing, connection and rhythm.
Across the programme, you’ll learn how to:
Find a rhythm that suits you
Settle into your rhythm with confidence
Maintain your rhythm over longer durations
Hold your rhythm when things get uncomfortable
As rhythm improves, rowing starts to feel lighter, calmer and more controlled - even when the work is challenging.
How the programme works
18 follow-along rowing sessions
Designed to be completed over 6 weeks (around 3 sessions per week)
Each session builds progressively on the last
You row alongside Alex in real time - no written plans or guesswork
You’re guided through every session, but always encouraged to listen to your body and move at a pace that feels right for you.
While the programme has a suggested 6-week structure, you can move through it at your own pace and return to it whenever you need to reset your rowing.
What you’ll gain
By the end of the programme, you can expect:
A clearer understanding of rhythm and timing
Greater confidence in your rowing stroke
More efficient, repeatable movement
The ability to stay relaxed under effort
Rowing sessions that feel purposeful, not forced
A new level of fitness that didn’t feel like an uphill struggle
Many people find this programme changes how rowing feels, not just how it looks from numbers on the screen.
Who this programme is for
The Rhythm Programme is ideal if you:
Want to row more smoothly and efficiently
Feel stuck forcing effort or chasing numbers
Are returning to rowing and want to rebuild good habits
Enjoy rowing, but want it to feel better and flow more
Want structured guidance without pressure
No matter your experience level, the focus is always on feel, control and connection.
Not a plan. Not a PDF.
These are follow-along video sessions, with Alex rowing alongside you in every workout.
You don’t need to decide what to do or how hard to push - just show up, press play and row.
The Rhythm Programme at a glance
18 guided rowing sessions
Designed for a 6-week block
Follow-along video format
Focus on rhythm, flow, and efficiency
Access the content through the Mind Body Row App. No subscription needed.
Buy once, return to anytime
Price
£89 - buy once, lifetime access
(Included free with a Mind Body Row membership)
“The Rhythm Programme completely changed how rowing feels for me. I stopped forcing the stroke and started trusting it.
Everything feels smoother, calmer and more controlled - even when the sessions get harder.”