HYROX Phuket Training Camp at Bangtao Muay Thai & MMA

A typical HYROX class at Bangtao starts with a structured warm-up using mobility and activation drills. The coach then breaks down one or two HYROX stations — sled mechanics, wall ball efficiency, grip endurance or lunge technique — before moving into interval-based circuits that combine runs with functional movements. You get coaching cues on pacing, breathing and transitions throughout, and the session finishes with a cooldown and recovery guidance. The gym's official HYROX classes run Monday, Wednesday and Friday at 3pm, and each class scales to your fitness level.

The weekly programme has a clear shape. Monday is Strength & Conditioning: sled push and pull, wall balls, farmers carries and burpees. Wednesday is Hybrid Endurance: run-and-station circuits, ski erg and sandbag lunges. Friday is Race Simulation: a mini-race format with timed runs and stations. Alongside the classes, the gym's programming notes recommend mixing outdoor runs, track intervals and AirRunner sessions, prioritising technique under fatigue rather than maximal loads, and building routines for station-to-run and run-to-station transitions.

What sets this apart from a standard gym visit is that the facility mirrors race conditions. There are turf lanes for sled work, wall ball targets, kettlebells, SkiErgs, rowers and AirRunners, plus recovery areas with sauna and cold plunge. Bangtao is an official HYROX Destination Gym in Thailand, and in early 2025 it hosted a HYROX Training Camp led by Ida Mathilde Steensgaard and Michael Sandbach, two of the most recognised names in the sport. That camp included race simulations, performance workshops on pacing, breathing and transitions, recovery protocols using Phuket's sauna and ice bath facilities, and team workouts.

Phuket itself is a major hub for destination fitness. The island has open-air gyms, beach runs, healthy restaurants, massage therapy, yoga and recovery studios, and a community of digital nomads, pro athletes, health-focused travellers and long-term expats. Bangtao sits in the Bang Tao area of Phuket, close to Bangtao Beach, with beachside hotels, hostels, apartments and wellness resorts within walking distance or a short scooter ride. The dry season runs November to April with cooler mornings and clear skies; May to October is the green season, more humid and warmer, and often used by athletes for heat adaptation.

If you are planning a training trip, the gym offers in-house lodging options minutes from the gym, tailored for solo travellers, training couples or families, and runs all-inclusive training and accommodation packages where room, training and amenities are bundled together. Room supply is limited, so the gym advises emailing ahead to check availability before booking. Booking early is also advised for December to March, which is peak tourism season.

What's included

- HYROX classes at Bangtao Muay Thai & MMA (Monday, Wednesday, Friday at 3pm) - Access to turf lanes, sleds, wall ball targets, kettlebells, SkiErgs, rowers and AirRunners - Sauna and cold plunge recovery areas - Coaching on technique, pacing, transitions and race strategy - All-inclusive training + accommodation packages available (room, training and amenities bundled) - In-house lodging options minutes from the gym (subject to availability)

What's not included

- International flights - Travel insurance - Personal expenses - Meals (unless included in a specific accommodation package) - Massage and sports therapy sessions - Optional yoga, meditation and breathwork classes - Airport transfers (not stated)