The Beast of Bangkok
Gabe Heck, an American living in Bangkok, has emerged as a dominant presence in Hyrox races held in Southeast Asia. Gabe regularly breaks the one-hour barrier, recording a personal best of 57:22 in Incheon, South Korea, last month. Earlier this year, he qualified for the Elite 15 Hyrox race in Washington, DC. Gabe is also a successful obstacle course racer, winning numerous Spartan regional championships.
The Hybrid Letter spoke with Gabe about how he has adjusted his training to avoid injuries, the importance of visualization, and common pitfalls for Hyrox newbies.
This interview has been edited for length and clarity.
The Hybrid Letter: How did you get started as an athlete? And how did you eventually find Hyrox?
Gabe Heck: I grew up in Madison, Wisconsin, and ran cross country and track. I went to Cornell University in New York and did cross country and track there for a few seasons, though I was injured often, so I barely raced. For years after, I didn’t work out much at all. It wasn’t until I moved to Bangkok that I got back into running and fitness. I discovered Spartan races in late 2018, did my first one, and dove in completely. I started traveling around Southeast Asia to race and got really competitive. That’s when I met a guy who introduced me to Hyrox. I began training with him about two years ago but didn’t plan to race until they held the last-chance qualifier in Hong Kong. That was my first race, and it went really well. Since then, it’s been my main focus.
THL: Coming from a running background, what did you like about Hyrox and other hybrid races?
GH: I liked the versatility—it’s different every day, and you can train in multiple ways to improve. As a taller runner, pure running can be rough on the body, which led to my injuries and stress fractures. Hybrid sports have made me a healthier, more balanced athlete. Now, I enjoy the variety in training: one day, it’s pull-ups and rowing; another day, it’s trails or track intervals. It’s like a constant puzzle to solve.
THL: What strengths did you bring into Hyrox?
GH: I’d say my aerobic base from running. Having a good aerobic engine is essential, and knowing where my threshold is has been a huge help. Many athletes I coach here come from a strength background, and explaining that they don’t need to go all-out is challenging—they need to find that threshold for themselves. Also, grip strength from Spartan racing has helped, so things like the farmer’s carry are pretty comfortable for me. Burpees took work, though. Lower body strength has been a challenge, too. I’ve had to spend more time at the gym building strength in squats and deadlifts. Wall balls have actually gone well for me—I’ve managed to go unbroken in a few races. For some reason, those feel easier than lunges, which is unusual.
THL: How has your training evolved since getting competitive in Hyrox?
GH: I’m spending much more time on machines and ergs. I get a decent amount of time on the machines each week, whereas before, I’d only touch them if I was cross-training due to an injury. On the strength side, I focus more on lower-body work—heavy compound movements to get my legs stronger and experience what it’s like to run after intense squats and lunges. It’s been a new sensation because with obstacle course racing it was mainly about grip and upper body.
THL: Do you still spend a lot of time running, given your background?
GH: I do. I listen to other athletes on podcasts, and there’s such a range in weekly running volume—some manage on 40-45 kilometers a week, while others hit around 100. I’m somewhere in between, averaging 60-80 kilometers a week. Running remains a large part of my training because it’s crucial for Hyrox, but I balance it with machine work.
THL: You mentioned past injuries. How do you avoid them now and balance recovery?
GH: I’ve been lucky to stay injury-free for the past two and a half years, though I do get small things here and there. Sleep is a big focus for me. I’ve had chronic insomnia and a lot of anxiety at night, so I aim to spend 8-9 hours in bed each night, even if I’m not sleeping the entire time. Recovery is also a priority, and being in Bangkok makes it affordable. I get massages a couple of times a month and do sauna and ice baths about three to four times monthly. If something crops up, I go to a PT immediately instead of letting it worsen. I’ve learned from past issues with my Achilles, feet, hips, and back that taking care of those little things right away is key.
THL: Do you have any mental strategies for a big race?
GH: Visualization is huge for me. Before a race, I’ll picture myself going through each part of the event, even down to specific splits. For my recent race in South Korea, I mapped out every time I wanted to hit. In the race, I’m not checking the exact times, but I know what feelings to expect at each stage. For Hyrox, you have to mentally prepare for moments like the wall balls, where your body is screaming to stop, and you still have minutes to go. Visualization keeps me focused and ready for that mental grind.
THL: How do you handle the fast starts typical in men’s pro races?
GH: You have to be prepared for it. Unlike a pure running race where you build up, in Hyrox, it’s all about an explosive start. I incorporated training sessions where I push my body into overdrive early on, running faster and hitting the ski erg at a higher pace. It’s about finding that limit without overdoing it. I have a lot of respect for competitors who can push hard from the start and still hold on.
THL: When coaching Hyrox athletes, what training elements do you prioritize?
GH: For beginners, understanding the feeling of running after each station is important—knowing the pace they can sustain and what to expect physically. It’s not about doing full race simulations constantly, but it helps to experience running after certain exercises. It also boosts their confidence to know what they’re capable of hitting in a race. I also work with athletes on their strength limitations. Some struggle with basic movements like wall balls or lunges, so I’ll focus on that. It can feel almost like physical therapy—introducing basic movements and making sure they’re comfortable with them so they can complete the race.
THL: What common pitfalls do you see with athletes new to Hyrox?
GH: Here in Bangkok, I see a lot of people excited to train for Hyrox who end up doing intense circuit workouts repeatedly. They don’t understand periodization or the importance of building a foundation. They’re doing the flashy, hard workouts—the ones that look great on social media—but they’re missing the bigger picture. I try to help them step back and focus on areas like aerobic base and machine skills instead of random circuits that don’t build a sustainable foundation.
THL: What are your racing plans this season?
GH: I’m in an interesting spot. I’m not sure I’ll get into the major in Hong Kong—I think I’m 20th on the list and would need a roll-down spot, so it’s a close call. I’ll be there regardless to support and watch, as it’s close to Bangkok. I’ll race doubles with a friend that weekend too. In December, I’ll compete in Melbourne to try to qualify for the new Elite doubles race at the World Championships. After that, it’s uncertain. If my US visit overlaps with a race, I might jump in. My main goal is to make the Elite 15. My sister lives in Chicago, where Worlds will be held, so it would be special to race there. If that doesn’t work out, maybe I’ll try doubles or another category.
THL: Do you have a backup plan if you can’t qualify through Hong Kong?
GH: Not really, and I think the current system has its challenges. It’s improved each year, but course variability and travel costs make it tough. My first race was the last-chance qualifier for Manchester in 2023, which feels crazy looking back—it wasn’t the most fair way to qualify. Now, they allow many returning athletes to compete, which has pros and cons. There’s also the gamble with courses—you never know what to expect.
You can follow Gabe on Instagram or through his coaching business, Heck Hybrid Fitness.
Science Corner: The two kinds of fatigue
Hyrox and other hybrid races are endurance events. Virtually every competitor feels the urge to slow down or stop at some point in the race. Should you? Dr. Howard Luks provided a helpful guide to thinking through this question in a piece published in his newsletter, Simplavida, last month.
Luks explains that there are two types of fatigue. The first is central fatigue, which "decreases the central nervous system’s (CNS) ability to send effective signals to the muscles during exercise." Central fatigue exists in the brain. It is a protective mechanism that "tells your body to slow down, even when your muscles or cardiovascular system still have plenty of energy." The second is peripheral fatigue, which is caused by actual muscle exhaustion.
Luks argues that it is generally safe to push through central fatigue. He advises monitoring your heart rate and the feeling of your muscles to determine whether you are experiencing central or peripheral fatigue.
A significantly elevated heart rate (over what you would expect to experience during a given exercise) and shaky and uncoordinated muscles are signs of peripheral fatigue. If "you can still maintain good form and feel strong," you are probably experiencing central fatigue.
Something to consider the next time you are trying to get to 100 wall balls.
You can read Luks' full article here.
Hybrid Athlete of the Week: Candace Armstrong Koman
Name: Candace Armstrong Koman
Age: 40
Hometown: Washington, DC
When did you start hybrid racing? I began hybrid training in 2022. Fitness and movement have always been essential to my well-being, but my workouts had started to feel stale, and my motivation was waning. I also wanted a non-aesthetic goal to tie into my workouts. When I discovered hybrid training and Hyrox, I was instantly intrigued. I've always valued strength and cardiovascular training, so the idea of combining them effectively really appealed to me.
While I don’t have plans to do more hybrid races, I still attend and “enjoy” the training. I’m so grateful for the community that comes with it. These workouts and the people I train with push me far beyond what I can achieve on my own.
Favorite race to date? The hometown Hyrox in DC was fantastic. It was amazing to see so many familiar faces in the crowd, and I loved that my son was there to watch me and other women be their strongest selves. I also surprised myself by loving Deka Strong—I’d consider doing it again since there’s absolutely no running involved!
Do you have a race goal? I plan to switch gears and aim for a powerlifting competition in 2025! I’m terrified and excited by the prospect and have no idea what to expect. How fun is that?
Favorite station? Wall balls, for the most obvious reason. All jokes aside, it’s the moment I realize, “I’ve done it.” I take pride in myself and everything I’ve accomplished.
Least favorite station? Burpee broad jumps make me question why on earth I showed up.
What do you with you knew when you started racing? There isn’t much I wish I’d known, but I love applying the lessons I’ve learned from hybrid training to other areas of my life. I’ve learned that we’re often more capable than we think, that it’s okay to run your own race—whatever that means for you—and to remember that you’re opting into this. It’s okay to walk away when it’s time.