A typical training day mixes high-intensity intervals, strength work and Muay Thai with lower-impact classes such as AquaFit, Pilates, mobility and yoga. Some classes use TRX suspension straps. A 7-day stay lists 9 HIIT classes, 9 hypertrophy and strength classes, 18 Muay Thai classes, 6 Pilates, flexibility, mobility or yoga classes, 5 Performance Prep classes and 3 AquaFit classes. It also includes a beach bootcamp, a group walking trek and a cooking class. The fitness studio is open from 8am to 8pm if you want more.

The heart-rate system is the newest part of the program. You borrow a professional monitor for your stay, and your live training zone appears on a classroom display during cardio classes while coaches help you stay in the right intensity range. After class, the session is saved to your dashboard in the PhuketFit app, along with feedback on recovery, progress and how hard to go next time.

Food runs on the same tracking. You order three meals a day from a calorie-controlled, portion-controlled a la carte menu of 24 pages, cooked at the on-site restaurant by the Executive Chef and team. Meals feed into the tracking app, and the team can adjust your macros from there. Snacks, protein shakes and two fruit shakes or juices a day are also included.

What separates this from many Thai retreats is that it is not a detox or spa program. There are no colonics in the standard package, and the plan relies on a calorie deficit, plenty of protein, exercise and habit-building. The operator says most guests lose 1-2% of their body weight per week, and that guests with a higher starting weight sometimes lose 3-5kg in the first week, including water weight. After that, the operator suggests expecting about 0.5-1kg per week. Results vary with starting weight, body composition and effort, and the team also tracks body composition, energy and fitness.

The coaching team includes fitness coaches, nutrition specialists and wellness coaches trained in first aid and minor injury management. The page does not name individual coaches or list their certifications. There are no full-time medical staff on site, but the camp has partnerships with a nearby hospital and clinic and can arrange transport if you need to go.

The location gives you an easy way out of the gym. The beaches are within walking distance, and Promthep Cape is known for its sunrises and sunsets. The team can help arrange outings to local islands and temples, and the program includes PhuketFit-organised excursions.

What's included

- Group fitness classes, including HIIT, strength, Muay Thai, AquaFit, Performance Prep, Pilates, mobility and yoga - Beach bootcamp, group walking trek and cooking class (1 each per 7 days) - Nutrition classes, exercise education classes and nutrition Q&A sessions - 2 program vouchers per 7 days for private training, a consultation, private Muay Thai or a massage - 3D body composition scans - Health and fitness app consulting - Heart-rate monitor on loan during your stay - 3 meals daily from a calorie-controlled a la carte menu - Healthy snacks and protein shakes - 2 fruit shakes or juices per day - Macro and calorie recommendations with daily tracking - Unlimited fitness studio access from 8am to 8pm - Steam room, 15m pool, sunbathing terrace and 2 ice baths - PhuketFit-organised excursions

What's not included

- Accommodation (charged per night on top of the program price) - International flights - Travel insurance - Personal expenses - Massages beyond those covered by your vouchers - Heart-rate devices bought from the on-site shop - Optional colonic sessions arranged at a local wellness centre - Medical or physiotherapy costs