Gabe (or Gabriel) Heck is an American HYROX Elite 15 athlete and coach based in Bangkok. The former Cornell University runner has built his racing career across Asia, including a 55:17 Men’s Pro win in Hong Kong in May 2026.
On the Rox Lyfe podcast, Gabe joined me to discuss his training, racing around the world and the mindset behind his performances. His approach has changed considerably: less running volume, more work on the SkiErg and rower, and a clearer understanding of how much training he can recover from.
His story also offers a perspective on ambition, with lessons from periods when being an athlete became too closely tied to how he felt about himself.
From Cornell Running to Life in Bangkok
Gabe grew up in Madison, Wisconsin, before heading to Cornell to compete in track and cross-country. However, his university experience was difficult. He recalls his weekly running volume increasing from around 60km at school to roughly 150-160km, alongside repeated injuries.
He also threw himself into studying and sport at the expense of everything else.
“I didn’t let myself have any fun.”
Gabe spoke openly about depression, anxiety and the pressure he placed on his performances. After time working in New York and Singapore, he eventually arrived in Bangkok while backpacking, with little money and no clear plan.
Signing up for a Spartan Race gave him a reason to train again. He describes how that renewed focus helped him move away from drinking and addiction, while introducing him to a community of athletes. Success in obstacle course racing followed, before his attention shifted towards HYROX.
What His HYROX Training Looks Like
Gabe largely programmes his own training, with input from people he trusts. Asked what would surprise someone watching a typical week, his answer was that much of it would look quite boring.
The demanding sessions he shares on Instagram sit within a week containing plenty of easy work. At the time of our conversation, his routine involved:
- Six training days and one full rest day.
- Around 14-18 hours of training per week.
- Approximately 60-65km of running, down from around 80km earlier in his HYROX journey.
- Two higher-intensity days, usually one on the track and one in the gym.
He has replaced some running with additional SkiErg and rowing work, often adding blocks of 4-5km. He estimates his weekly volume on those machines has almost doubled compared with previous years, helping him build fitness while managing the amount of running his body tolerates.
His running sessions have changed too. He spends less time chasing very fast intervals and more time working around the demands of HYROX.
One example is 8-10 repetitions of 600m at roughly 3:20-3:25/km, each followed by a 200m float at around 4:30-5:00/km.
“You have to lower the heart rate while you’re still doing something and then get back to that intensity.”
Turning Weak Stations into Strengths
At around 193-194cm tall, Gabe feels his height helps him on several stations, particularly the ergs. Burpee broad jumps were a different story.
Early in his HYROX career, burpees and the sled pull were places where he regularly lost time. He responded by practising them throughout the week and testing different techniques.
For burpees, he tried jumping up, stepping up and coming through a kneeling position. The step-up method proved most effective for him. At the time of the interview, he reported recent station times of around 2:15-2:20, a considerable improvement.
He also wants to leave the station able to run well. That makes his approach relevant beyond the burpee split itself.
His strength training has become more specific. After experiencing lower-back problems with squats and deadlifts, he moved away from those lifts in his own programme, placing more emphasis on sled work, accessory exercises and grip training.
Gabe’s experience is a useful prompt to look honestly at where you lose time, then give those weaknesses regular attention.
Why a Full Rest Day Matters
Gabe strongly values one full day away from training each week. Part of that comes from learning his physical limits. He has struggled with sleep for years and finds that pushing training volume too high can leave him feeling wired and unable to recover properly.
The mental break matters to him as well.
“On rest days I’m just a guy, catching up on work, hanging out with friends.”
That time helps him step away from an identity built around training and results. Having experienced how difficult a bad race could feel at university, he now approaches sport with more curiosity about what he can achieve.
He enjoys massage, sauna and ice baths when his schedule allows. However, he laughs that some people he sees in the sauna would benefit from going for a run instead. In his view, recovery extras need to fit around the training and sleep that deserve attention first.
Visualising the Difficult Parts of a Race
Before important races, Gabe often spends 15-20 minutes mentally rehearsing the experience, usually a day or two beforehand.
He pictures the warm-up, the start tunnel, his first run and the details of each station. That might include where he will pick up chalk before the sled pull or whether he will break a sled-push lane.
He also imagines situations where the race becomes difficult, including a faster runner pulling away and how he will respond.
For Gabe, this preparation helps calm anxiety and gives him a plan he has already thought through. It offers something practical to rehearse beyond simply picturing a fast finish time.
Racing in Asia and His Next Ambition
Bangkok has become home, and Gabe speaks enthusiastically about the support at Asian HYROX races. He also describes the adjustments he makes when heat disrupts training, including slowing down or cutting a demanding session short.
At the time of our conversation, his main ambition was to earn a place in the Elite 15 at the World Championships in Hong Kong.
“I’ve shown that I can beat some of the best guys in the world, and now I just got to prove it at one of these big stages.”
The full conversation explores more of Gabe’s experiences racing across Asia, his coaching and the personal lessons that shape his approach to sport.
To check out the full interview, watch below or listen on the Rox Lyfe podcast.
