Personal Fitness and Wellness Retreat with Custom Training in Estepona, Spain

The retreat runs on a simple structure: assess, train, treat, refuel. On arrival you get a 360-degree health check-up that uses body composition analysis, heart rate variability, and breath analysis to build a picture of your stress levels, metabolic efficiency, and recovery capacity. That data drives your training plan and your personal menu for the week, and you can keep the insights on the ViCoach app after you leave.

Training is fully personalized, so there's no set daily timetable that everyone follows. Instead, a personal trainer builds sessions around your goals—whether that's building strength, improving endurance, or just getting back into a routine—and adjusts them as the week goes on. The hotel also runs complimentary Pilates and yoga classes every day, which hotel guests have rated highly, and these are included in your stay, making it easy to add a gentler session between the more focused training.

Recovery and treatment are where this retreat really stands out. You get a massage session plus access to a suite of health technologies that most fitness retreats don't have on site: BOA compression massage for lymphatic drainage, local cryotherapy for muscle recovery, red light therapy, and a whole-body cryo chamber that drops to -85°C for a few intense minutes. There's also intermittent hypoxia–hyperoxia training (IHHT), which alternates oxygen levels to train your cells—claimed to boost mitochondrial function and endurance.

Sara Kerz leads the wellness side. She's the Healthcare Manager at THE FLAG, with a background in healthcare operations and preventive health, and she oversees the diagnostics, lifestyle coaching, and nutrition work. Guests consistently praise the staff and the calm, welcoming atmosphere—one reviewer notes that even with couples as the majority, the hotel remained quiet and child-friendly, and dogs are welcome too.

The property itself is less like a retreat centre and more like a modern design hotel. Rooms are spacious serviced apartments with kitchenettes, and the garden and seaview rooms have balconies overlooking the pool or the Mediterranean. The food is fresh, wholesome, and varied—guests rave about it—and your personal menu is planned around your health data and goals.

Estepona sits between the beach and the mountains, with over 320 days of sunshine a year. When you're not training, you can use the included group excursions to explore the coast, or simply walk into town for tapas and a look around the old quarter. It's an easy balance: hard work in the gym and clinic, real rest by the pool, and the freedom to make the week whatever you need it to be.

What's included

- 7 nights accommodation in a private studio or suite - 3 daily delicious and nutritious meals (breakfast, lunch, dinner) - Personalised meal menu tailored to your health assessment - 360° health check-up and diagnostic consultation - Personal training sessions (based on your goals) - Daily complimentary Pilates or yoga classes - Massage session - Access to BOA compression massage, local cryotherapy, red light therapy, and cryo chamber - IHHT (Intermittent Hypoxia-Hyperoxia Training) session - Group excursions and activities - Water, tea, and coffee throughout the day - Use of gym and hotel facilities including pool

What's not included

- Airport transfers - Flights - Travel insurance - Visa fees - Additional treatments or therapies not listed - Additional activities not included in the itinerary - Personal expenses