Three weeks on Phu Quoc: long enough for the training, the food and the sleep to become habits you take home. You train Monday to Saturday in unlimited classes, including HYROX, with ice baths and saunas for recovery. With Total Shift you get 12 one-to-one personal training sessions, 3 meals a day and 6 protein shakes a week; Burn gives you 6 sessions and 3 shakes a week.

Nova prices by the night, and you choose the package. Elevate covers training, recovery and two meals a day. Burn adds two personal training sessions and three protein shakes a week. Total Shift gives you three meals a day, four personal training sessions and six shakes a week, plus a 1:1 session on nutrition, hormones and sleep.

The location is a big draw. Phu Quoc is a tropical island with white-sand beaches and national parks, and Nova is set in a peaceful garden area with a river running alongside. The facilities are all on-site, so you never have to travel between training and recovery. There’s a 22-metre rock pool for laps, a running track, an obstacle course, and padel and volleyball courts available for a fee.

The coaching team is led by James, a functional fitness and wellbeing coach who mixes hybrid conditioning with meditation and mindset work. He’s competitive—he’ll push you in sessions—but he also makes time for mental health, which is a refreshing balance. The founder, Nick, started his own transformation journey in Thailand and brings that personal experience to how the retreat is run.

What's included

- 20 nights / 21 days in a private en-suite room at Nova (standard villa; bungalow and villa upgrades available) - Training Monday to Saturday: unlimited classes, including HYROX, and full use of the gym, running track, obstacle course and 22-metre rock pool - 3 ice baths and 3 saunas a week - Body composition scan - Meals Monday to Saturday: 2 a day (Elevate, Burn) or 3 a day (Total Shift) - Personal training: 2 sessions a week (Burn) or 4 a week (Total Shift); none with Elevate - Protein shakes: 3 a week (Burn) or 6 a week (Total Shift) - Padel: 1 hour (Elevate, Burn) or 2 hours (Total Shift) - Nova Vitality 1:1 session on nutrition, hormones and sleep (Total Shift) - Nova kit: training shirt (all packages), tote bag (Burn), full kit and drinking water (Total Shift) - High-speed Wi-Fi

What's not included

- Flights - Travel insurance - Visa fees - Airport transfers (US$20 a ride per car, up to 6 people) - Meals on Sundays, and the third daily meal with Elevate and Burn - Room upgrades (Forest View Bungalow +US$25 a night, Deluxe Villa +US$50 a night) - Treatments and personal expenses