A typical day starts early. Monday, Wednesday and Friday open with a 07:00 circuit; Tuesday and Thursday with 07:30 Muay Thai. There's a 10:00 HYROX or strength and conditioning session, yoga at either 08:45 or 11:15, and an evening class at 18:30 — Tabata on Tuesdays, metcon on Thursdays, six stations on Wednesdays, circuit and core on Fridays. Wednesday's 07:00 slot is the Fit Test. Saturday is the 06:30 jungle hike or beach session, and Sunday is your own.

What separates this from a general fitness camp is the equipment and the specificity. The gym has sled push and pull lanes with 25 kg plates, SkiErgs, air bikes, an indoor track, strength rigs, slam balls and lifting platforms. Coaches work on the two things that decide a HYROX race: an engine that keeps going, and strength you can still use when you're tired. You practise the eight stations until they're second nature — SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls, each after a 1 km run.

The weekly Race Prep Workshop is where you go through your race plan in detail. If you want more, you can book a personal training session to talk through specific preparation, subject to PT availability. Midweek Fit Tests let you track progress across a longer stay.

The setting does a lot of the work. The gym is in Lamai; the accommodation is a short hop away at the Spa Garden Resort, quiet and surrounded by garden, with a pool for cooling off between sessions. There's an onsen session once a week and sun loungers for the gaps in the timetable.

Koh Fit runs this alongside its Total Fitness Retreat, and Hybrid Fit is priced identically. Stays run from one week upward, and you can book training and meals only or add the room. Guests who've been include first-time racers and repeat visitors — one reviewer describes flying across the world several times to train here.

What's included

- Unlimited use of the two-storey gym and 20 m swimming pool - Full access to every HYROX class on the timetable (Strength & Conditioning and Engine) - Specialist classes: station circuits, metcon, Tabata, partner workouts, fit tests and yoga for mobility - Weekly Race Prep Workshop (Hybrid Fit only) - Jungle hikes and beach sessions - Three meals a day from the on-site café, Monday to Saturday - One onsen spa session per week - Daily pool access and sun loungers - Private air-conditioned en-suite room with double bed at the Spa Garden Resort (with-accommodation package) - Koh Fit training vest for stays of 4 weeks or more - Airport or pier pickup for stays of 4 weeks or more

What's not included

- Flights to and from Thailand - Travel insurance - Meals on Sundays - Airport or pier pickup for stays under 4 weeks (600 THB fee) - Personal training sessions (subject to availability) - Personal expenses - Additional onsen or spa treatments beyond the weekly session