The "Backwards" Training Method That Took a Broken College Runner to Elite 15 HYROX
HYBRID FITNESS
ELITE COACHING
The Systems that helped an injury-prone athlete like me,
become a multiple-time champion
UNMUTE and WATCH This To Unlock Your Next Level!
FEATURED IN
FEATURED IN:
Stop Training Harder. Start Training Right.
The foundation-first method that unlocks performance you didn't know you had.
Most athletes are spinning their wheels, chasing the next intense workout while skipping the one thing that actually creates lasting performance: your foundation.
I learned this the expensive way—years of injuries taught me that you can't build elite performance on a weak base.
The breakthrough? Build your aerobic engine first. Everything else becomes possible.
From injury-prone college runner to Elite 15 HYROX in 2 years. Same system.
Build a Body That Performs, Not Just Looks Good
Mirror muscles are just a nice side effect. I'm talking about real strength that carries over to everything — moving furniture, playing with kids, conquering obstacles you never thought possible.
One System, Multiple Results
Why juggle five different programs when one hybrid approach builds muscle, burns fat, AND creates unstoppable endurance? I've cracked the code.
Stop Starting Over Every Monday
I'm tired of seeing people quit after two weeks. My system is built for real humans with real lives — sustainable, progressive, challenging but
The "Foundation First" Coaching Program
Look, I learned this the hard way through years of injuries and frustration.
I don't want you to go through the same thing.
Here's how we can work together:
The 90-Day Foundation Reset
This isn't about crushing you with workouts. It's about rebuilding your engine so you can handle the real training later.
The exact system I used to go from broken to Elite 15
I believe you have to “walk the talk” and pride myself in backing up my claims with my performances.
There are a lot of inexperienced coaches who are really good at marketing and have little to no experience actually doing what it is they try to hype up and sell programs around.
Race strategy sessions (when you're ready)
I built Thailand OCR and Heck Hybrid Fitness because I believe in community. Your transformation matters to me personally, not just professionally.
Coaching That Actually Cares About Your Success
I built Thailand OCR and Heck Hybrid Fitness because I believe in community. Your transformation matters to me personally, not just professionally.
Weekly progression adjustments based on YOUR response
Forget scale obsession. You'll know this is working when stairs don't wind you, when you're stronger than you've ever been, when you feel unstoppable.
WhatsApp access for daily questions and form checks
I built Thailand OCR and Heck Hybrid Fitness because I believe in community. Your transformation matters to me personally, not just professionally.
Your personalized "Foundation First" training plan
Forget scale obsession. You'll know this is working when stairs don't wind you, when you're stronger than you've ever been, when you feel unstoppable.
Hey there,
My name is Gabe Heck, and I need to share something with you that might sound crazy at first...
The training method that finally got me to Elite 15 level is the exact OPPOSITE of what I thought would work.
And here's the weird part – it's also the opposite of what 90% of athletes in Bangkok (and probably where you are) are doing right now.
But before I explain what I discovered, let me tell you how I stumbled onto this...
The "Aha Moment" That Changed Everything
Picture this: It's 2022, and I'm sitting in yet another physical therapist's office.
Same story as always – pushed too hard, something broke down, now I'm sidelined again.
The PT looks at me and says something that hit like a truck:
"Gabe, you're trying to build a Ferrari on a bicycle frame."
That's when it clicked.
The Secret That Elite Athletes Know (But Never Talk About)
Here's what I discovered:
The athletes crushing it at Elite 15 level aren't doing more intense workouts than everyone else.
They're doing something completely different that looks "easy" from the outside.
They built their engine first.
While everyone else jumps straight into brutal circuits and crushing WODs, the elites spend MONTHS building their aerobic base.
Boring? Absolutely.
Instagram-worthy? Not even close.
Effective? Let me show you...
My "Backwards" Transformation
Before discovering this method:
Constantly injured college runner
Couldn't train consistently for more than 6 weeks
Frustrated with random workouts that led nowhere
Before discovering this method:
Elite 15 HYROX qualified with 56:47 PB
Spartan APAC Champion 2023
Haven't had a major injury in 2+ years
Actually getting stronger as I get older
The difference? I stopped trying to build the Ferrari and focused on the foundation first.
About Me
I'm Gabe Heck — but more importantly, I'm someone who understands what it's like to struggle with training.
I was that injury-prone college runner who couldn't stay healthy.
I moved to Bangkok, rediscovered fitness through Spartan racing, and eventually found my way to HYROX.
Three years ago, I had no idea HYROX existed. Now I've competed into Elite 15 Majors with a 56:47 PB.
What changed?
I stopped chasing the perfect workout and started focusing on consistent, intelligent training.
I prioritized recovery — even with my chronic insomnia, I spend 8-9 hours in bed every night.
When something hurt, I went to a PT immediately instead of letting it become a bigger problem.
The results speak for themselves, but honestly, the bigger win is that I'm healthier now than I was 10years ago.
That's what hybrid training can do when you approach it right.
achievements
Why This Works
(The Science Part)
Look, I'm not a researcher, but here's what I learned through trial and error:
Your body has different energy systems – kind of like gears in a car.
Most athletes only train in 5th gear (high intensity), thinking it'll make them faster.
But here's the problem: You can't shift into 5th gear smoothly if you never developed gears 1-4.
That's why you see athletes who can crush a single workout but fall apart in longer events.
That's why you get injured when you try to maintain intensity.
That's why your progress stalls after a few months.
You're missing the foundation.
achievements:
REVIEWS
The Athletes Who "Get It"
Don't just take my word for it – here's what happens when my athletes build their foundation first:
"Coming off a 4:16 marathon, I was determined to go sub-4... under coach Gabe, I finished with 3:29 – a PB of 47 minutes!" - Edwin
"I really felt the benefit of the 'boring' lower intensity training Gabe prescribed. Also happy with the smooth transitions – a big focus of the programming." - Sam
"He also tells me when NOT to do more – when pushing harder wouldn't actually be beneficial." - Liz
Notice the pattern? They all mention the "boring" foundation work that everyone else skips.
"Couldn’t have done it without him"
"Compared to my race in SG almost a year ago, this one's definitely a win. I came in more prepared, crushed the stations, and managed a 1:21 finish. Still a lot of work to do, but not bad for my first official Hyrox race!
Huge thanks to Coach Gabe Heck for adjusting everything on the fly, keeping me accountable, and giving me those much-needed bumps along the way. Couldn't have done it without him!"
- Daniel Hilaria
"The athlete who learned to trust the process"
What This Really Means: Ming represents so many of the athletes I work with — busy professionals who care about their fitness but don't have unlimited time.
He'd tried the generic programs, the one-size-fits-all approaches. Nothing stuck.
The breakthrough came when we built a system around his life, not against it.
Three years later, he's still improving because the program actually fits his reality.
"I have met many targets"
"After my first Hyrox I sought out a coach to improve my fitness racing results and overall fitness. Coach Gabe was not only a champ when it came to racing, but a down to earth coach with a ton of knowledge and experience.
I've been working with Gabe for years now and have successfully hit many personal targets including 5-50k race times, hyrox results and Spartans times. His tailored online program is perfect for me as I live in Singapore and have a son to look after.
It's impossible for me to make regular classes at gyms, so I can fit in his workouts when it suits me. It keeps me accountable and clears up any questions talking with him regularly. Highly recommend training with Gabe!""
- Ming
"The athlete who found his system"
What This Really Means: Ming represents so many of the athletes I work with — busy professionals who care about their fitness but don't have unlimited time.
He'd tried the generic programs, the one-size-fits-all approaches. Nothing stuck.
The breakthrough came when we built a system around his life, not against it. Three years later, he's still improving because the program actually fits his reality.
"Race Goal ACHIEVED!"
"I really felt the benefit of the 'boring' lower intensity training Gabe prescribed. Even after the BBJ I was able to recover, control my heart-rate and get back to my challenging race pace within the first 100m of the run.
Also I was happy with the smooth transitions between station → running; a big focus of the programming.""
- Sam Rigg
"The athlete who discovered the power of patience"
The Deeper Lesson: Sam put "boring" in quotes because that's exactly what he called the zone 2 training when we started.
He wanted the flashy MetCons, the Instagram-worthy workouts. But he trusted the process, and race day proved why.
When everyone else was redlining after the burpee broad jumps, Sam was controlling his heart rate and getting back to pace.
That's what happens when you build a real aerobic engine instead of just practicing how to suffer.
" He knows both the struggles and the wins of sport firsthand."
"Gabe is, first of all, a great person—and also a coach who genuinely walks the talk. For Hyrox specifically, he's shared so much of his experience from his own (very successful) races. He gives me those workouts that question your life decisions...
And something I really appreciate: he also tells me when not to do more—when pushing harder wouldn't actually be beneficial.
If you're looking for a coach who's easy to talk to, flexible, takes the time to check in with you, and genuinely knows his stuff—especially from firsthand experience—then he's your guy."
- Liz Kuczera
"The athlete who found her perfect coaching match"
Why This Matters: Liz highlights something crucial — knowing when NOT to push harder.
Most coaches just pile on more volume when progress stalls. But I've been there. I've overtrained, I've been injured, I've learned the hard way that sometimes the best thing you can do is back off.
That wisdom only comes from experience, from making the mistakes yourself.
"under coach Gabe, I’m very proud to have finished"
"Coming off a 4:16 marathon last December, I was determined to go for the sub 4 come next July in Gold Coast.
Enter 6 months of training which included an incredibly intensive but effective 16 week training block under coach Gabe, I’m very proud to have finished with a time of 3:29 - a PB of 47 minutes!
- Edwin Chiang
"The runner who smashed his ceiling"
The Real Achievement: A 47-minute PR in the marathon? That's not just improvement — that's transformation.
Edwin had been stuck in the 4:15-4:20 range for years. The breakthrough came when we addressed his aerobic deficiency and taught him how to run at the right intensities.
Most runners think they need to run faster in training to race faster. Edwin learned that running smarter leads to racing faster.
"I’m truly grateful to have connected with such an inspiring Coach and hard working partner"
"I’ve learned so much from Coach Gabe over the past two years as a student and now as a Coach/Personal Trainer.
Under Coach Gabe, I’ve completed both Spartan and Hyrox competitions but more importantly I have gained physical strength, mental resilience, fitness education, training programming, recovery protocols, nutrition and coaching skills.
I’m truly grateful to have connected with such an inspiring Coach and hard working partner.
Any student or business would benefit from his guidance."
- Han Mi
"The complete transformation story"
What This Represents: Han Mi's journey is special because it shows the complete picture.
She didn't just get faster or stronger — she learned the principles behind effective training. Now she's coaching others using the same methods.
That's what happens when you don't just follow a program, but actually understand why it works.
Here's What I'm NOT Saying
I'm not saying high-intensity work is bad.
I'm not saying you should only do easy training forever.
I'm not saying there's some magical secret that nobody else knows.
What I AM saying is this:
The sequence matters more than you think.
Foundation first, intensity second.
Not the other way around.
The "Foundation First" Method
Here's the simple framework I use with all my athletes:
Phase 1: Build Your Engine (Months 1-2)
80% aerobic base building
20% movement quality and strength
Focus: Consistency over intensity
Phase 2: Add the Gears
(Month 3)
60% aerobic base maintenance
30% lactate threshold work
10% high-intensity specific work
Phase 3: Peak Performance (Ongoing)
50% base maintenance
30% race-specific training
20% high-intensity work
The result? You become the athlete who gets stronger over time instead of burning out every few months.
The "Foundation First" Coaching Program
Look, I learned this the hard way through years of injuries and frustration.
I don't want you to go through the same thing.
Here's how we can work together:
The 90-Day Foundation Reset
This isn't about crushing you with workouts. It's about rebuilding your engine so you can handle the real training later.
Your personalized "Foundation First" training plan
WhatsApp access for daily questions and form checks
Weekly progression adjustments based on YOUR response
Race strategy sessions (when you're ready)
The exact system I used to go from broken to Elite 15
Here's What This Investment Actually Represents
Most athletes have no idea what elite-level coaching really costs. Let me break this down...
If You Tried to Build This Team Yourself:
Elite HYROX Coach (with actual Elite 15 experience):
$500-800/month
(Good luck finding someone who's been where you want to go)
Sports Psychology Consultant:
$300/session
(The visualization techniques that got me through wall balls when my body was screaming to quit)
Movement Specialist for Injury Prevention:
$250/session
(I learned this lesson through 3 stress fractures — you don't have to)
Race Strategy & Pacing Expert:
$200/consultation
(Station-by-station breakdowns that make the difference between 1:20 and 1:05)
24/7 Coach Access via WhatsApp:
Can't put a price on this
(Try texting your current coach at 11pm with a training question)
Custom Periodization & Programming:
$400/month
(Not some template — actual periodization around YOUR life)
What This Would Cost You Elsewhere:
$1,650-2,000+/month
And that's IF you could even find these specialists who understand hybrid training.
For three years, I was sabotaging my own progress without even knowing it.
Chasing the latest "game-changing" program every few months. Believing that destroying myself in every session meant I was getting stronger.
If I could walk normally the next day, clearly I hadn't worked hard enough.
I kept focusing on all the wrong details while completely missing what actually creates breakthrough performances.
What I needed was someone who understood the system — someone who could cut through all the noise and show me the 20% that drives 80% of the results.
Listen, I could easily charge what other "gurus" are charging...
The big names in this space?
They're collecting $2,000+ per month from their clients.
Some are getting $3,000,
even $5,000 monthly for access to what they claim is "proprietary knowledge."
But here's the thing:
You're not going to pay anywhere close to that.
You won't invest $2,000 per month...
not $1,500...
not even $1,000.
In fact, you won't even pay $750.
Not $500 either.
Your investment for EVERYTHING above?
Elite Coaching
Investment starts at:
$199/month
That's it.
But I only work with 15 athletes at a time.
I personally review every workout, respond to every message, and analyze every race.
Right now, I have 3 slots open.
Here's What Happens When You Book Your Call:
✅ 15 minutes in: I'll identify exactly what's holding you back
✅ 30 minutes in: You'll have a clear roadmap (whether we work together or not)
✅ 45 minutes in: If we're a fit, you can start immediately
Two Paths in Front of You:
Path 1:
Keep doing what you're doing. Random workouts, hoping something clicks, same times month after month.
Path 2:
Work with someone who's been exactly where you want to go and has the roadmap to get you there.
Here's What I've Learned:
You're going to invest time and energy in training anyway.
The Question is: Will it be intelligent training that gets results,
or random suffering that keeps you stuck?
After that, next opening isn't until next month.
P.S. — Even if we decide we're not a perfect fit, you'll walk away knowing exactly what needs to change. Most athletes say that 45-minute call was worth more than months of guessing.
P.P.S. — I'm not going to chase you. If you're serious about breaking through, book the call. If you're not ready, that's fine too. But don't let another season pass wondering "what if."
WHAT I OFFER
Scope of Services
Coaching
1-on-1 Elite Coaching - This is where the magic happens. Personalized programming, regular check-ins, race strategy, and direct access to me. Perfect for athletes who are serious about taking their performance to the next level.
Consulting
Performance Consulting - Need help with a specific challenge? Injury comeback? Race strategy? Plateau breakthrough? Sometimes you don't need full coaching — just expert guidance at the right moment.
Workshops Around
South East Asia
Get In Touch - Contact me to set up a call or meeting about hosting a retreat, workshop or focus group at your facility to engage me your regular clients and diverse group of people interested in hybrid fitness training and the methodologies behind it.
Community
Bangkok Hybrid Community - Connect with like-minded athletes, join group training sessions, and be part of Southeast Asia's fastest-growing hybrid fitness movement.
Online Course
(Coming Soon)
Hybrid Performance Academy - Comprehensive courses that break down everything from periodization to race strategy. These give you the foundation knowledge whether you work with me directly or not.
Advisory
Coaching Advisory - For coaches and gym owners who want to incorporate hybrid training principles into their programs. I'll share what I've learned building a successful coaching business here in Bangkok.
But here's the thing...
This Isn't for Everyone
Don't apply if:
You want immediate gratification
You think "easy" training is a waste of time
You're not willing to trust the process for 90 days
You want to keep doing what feels harder
Don't apply if:
You're tired of the injury-recovery cycle
You want to build something that lasts
You're ready to train like the elites (even if it looks boring)
You want guidance from someone who made every mistake first
Here's What Happens Next
I only work with 15 athletes at a time (that's my limit for personal attention).
Right now, I have 3 spots available.
Here's the Process:
Step 1: Click the button below
Step 2: We'll have a 20-minute "Foundation Assessment" call
Step 3: I'll tell you honestly if this approach is right for you
Step 4: If we're both excited to work together, we get started
(No pitch, no pressure – just an honest conversation about where you are and where you want to go)
STEP-BY-STEP PROCEDURE
How It Works
Step 1: Click the button below
Step 2: We'll have a 20-minute "Foundation Assessment" call
Step 3: I'll tell you honestly if this approach is right for you
Step 4: If we're both excited to work together, we get started
(No pitch, no pressure – just an honest conversation about where you are and where you want to go)
One Last Thing...
I know this approach sounds "too simple" or "too slow."
I thought the same thing.
But here's what I learned: Simple doesn't mean easy, and slow progress beats no progress.
The athletes getting the results you want aren't doing anything magical.
They're just building their foundation first.
And honestly? That's the only "secret" there is.
If you're ready to stop spinning your wheels and start building something real, let's talk.
Talk soon,
Gabe
P.S. Still skeptical? Good. That means you're thinking. Check out more athlete transformations below, and remember – I'm not asking you to believe me. I'm asking you to trust the process for 90 days and see what happens.
E-LEARNING
Master the Fundamentals at Your Own Pace (SOON)
Hybrid Fitness Foundation
The Complete Hybrid Athlete System Everything you need to build your aerobic base, integrate strength training, and avoid the mistakes that keep most athletes stuck. This is the foundation course that every serious hybrid athlete needs
12 Detailed Lessons
6 Weeks
Lifetime Access
Obstacle Course Racing
OCR Mastery Blueprint Race strategy, technique breakdowns, and training periodization. Based on my years winning races at the highest level across Asia. Learn what actually matters when you're on the course.
12 Detailed Lessons
6 Weeks
Lifetime Access
Hybrid Fitness Performance
HYROX Elite Training System The exact methods that took me to Elite 15 qualification and multiple pro wins. Station-specific training, pacing strategy, and mental preparation for race day.
12 Detailed Lessons
6 Weeks
Lifetime Access
Bangkok Training Optimization
Tropical Training Mastery How to adapt your training for Southeast Asia's unique climate and culture.
Heat acclimatization, affordable recovery options, and making the most of Bangkok's fitness scene.
12 Detailed Lessons
6 Weeks
Lifetime Access
Endurance Base Building
Aerobic Engine Development The 'boring' training that actually works.
Zone 2 development, aerobic power building, and creating the foundation that elite performance is built on.
12 Detailed Lessons
6 Weeks
Lifetime Access
Injury Prevention
Bulletproof Athlete Protocol Learn from my injury-prone past to build a body that can handle high-volume training without breaking down.
Recovery protocols, movement screening, and early intervention strategies.
12 Detailed Lessons
6 Weeks
Lifetime Access
sTILL Curious on some matters?
Frequently Asked Questions
What makes your training approach different from other fitness programs?
I don't sell cookie-cutter plan to people. I try to understand their current lifestyle, habits, routines, and engaged them with challenging but doable sessions that help direct them towards their goals and definition of success.
What's included in your coaching and how does support work?
I have an app that I use with clients to track workouts and progress; this comes with the ability to communicate on the platform itself along with outside communication on the application like WhatsApp, Telegram, and Line. When it's needed, we set up phone or video calls as well to discuss training or races.
What kind of results can I expect and how quickly?
Building up fitness takes time! It doesn't happen overnight nor does it happen in a "magical" 3 week program. The minimum commitment for people is two months, as this is generally when you can start to see some changes and improvements in various aspects and metrics of fitness.
How do I get started and what's the commitment?
Getting started is simple: we'll have an initial consultation about your goals and current training, then Coach Gabe designs your personalized program based on your needs and lifestyle. From there, you get regular check-ins and ongoing support. We recommend a minimum 3-month commitment to see meaningful results and establish consistent habits. Whether you're a complete beginner or experienced athlete, your program will be tailored to your current level with proper progression built in.