Surf Sweat Flow is SALTY's jungle-and-ocean reset on the Osa Peninsula, built around real movement and real rest in the same week. Dates, prices, rooms and the coach line-up are on the retreat page: https://www.getsaltyretreats.com/retreats/costa-rica-fitness-retreat. Some room types sell out early on this trip, so check the page for what is currently open.

This is the most balanced week in the SALTY lineup. Expect real movement alongside real recovery, in a jungle-beachfront setting with a much quieter evening rhythm than our higher-energy trips. You can work out most of the day or barely at all, and either one is completely normal here. It is a good fit if you want to reset, not run yourself ragged.

Surf Sweat Flow suits guests chasing SALTY's most balanced week, movement paired with real rest, in a smaller, quieter group than most of our trips. It also suits first-time surfers, since Pan Dulce is a forgiving beginner wave, plus anyone who wants yoga and mobility work led by coaches with serious physiotherapy credentials. Solo travellers looking for a smaller crowd tend to love the pace here.

This trip suits you less if you are chasing our highest-energy, going-out week, or a city-and-nightlife trip. For higher energy, our Sicily or Nicaragua retreats run hotter. It also asks for some patience with jungle wildlife and the occasional rain shower.

The Osa Peninsula is one of the most biodiverse corners of Costa Rica, a stretch of rainforest that runs straight into the Pacific. The retreat is based at Blue Osa, a private beachfront property wedged between jungle and ocean, with an open-air yoga deck, a pool, an on-site spa, and hammocks scattered through the grounds. Howler monkeys and scarlet macaws are part of daily life here, not a special excursion.

This trip runs in partnership with Synergy Physiotherapy and Pilates, whose coaches lead a series of workshops through the week at no extra cost, drawing on the same movement science they use with elite athletes. There is also a hike out to Matapalo Waterfall, and a surf lesson at Pan Dulce, a beach known as one of the best places in the country to learn.

Surfing is part of this trip, with one guided lesson at Pan Dulce included and open water time available most afternoons for anyone who wants more. It is a beginner-friendly wave, and plenty of first-timers stand up in their first session.

Part of the journey to Blue Osa is a short domestic flight from San José. Our Flights guide walks through how that connects with your international flight and what to expect on the ground.

Mornings start early with sunrise yoga, then breakfast on the deck. Mid-morning brings the day's main SALTY workout, followed by open time for the pool or a Synergy workshop before lunch. Afternoons are for surf, a hike, the on-site spa, or a hammock, and evenings wind down with dinner together and a gentle yin session before bed.

Is it really this balanced? Yes, that balance is the whole point of this trip. We build this retreat to lean into rest alongside sweat, so you can work out often or barely at all, and both are normal here.

How does the domestic flight work? You book the short domestic flight to reach the Osa Peninsula yourself, and we coordinate timing and ground transport on both ends. Our Flights guide has the details on how that connects to your international flight.

Are the Synergy workshops extra? No, every Synergy workshop is included in your trip at no extra cost, with no upsells once you are on-site.

Who is this retreat best for? This retreat is best for guests who want the most balanced SALTY week of the year, with solid movement and real rest in a smaller group. First-time surfers tend to love Pan Dulce, and yoga or Pilates fans get a full week of it.

What wildlife will I see in Osa? Expect howler monkeys and scarlet macaws overhead. Toucans and sloths hide in the trees, with the odd iguana underfoot. Sea turtles nest on the beach, and whales pass offshore in season, so bring a camera.

Message us at [email protected], or on WhatsApp at https://wa.me/14318291135. Nate or Erin will get back to you as soon as possible.