12-Week Hybrid Training Plan
12-Week Hybrid
Training Plan
Train like Asia's fastest HYROX duo
Hong Beom Seok and Gabe Heck
12-Week Hybrid
Training Plan
Train like Asia's fastest HYROX duo
Hong Beom Seok and Gabe Heck
Train anywhere. Right in your pocket
12-Week Hybrid Training Plan
Train like Asia's fastest HYROX duo
Hong Beom Seok and Gabe Heck
12-Week Hybrid
Training Plan
Train like Asia's fastest HYROX duo
Hong Beom Seok and Gabe Heck
Train anywhere. Right in your pocket
LIVE NOW
LIVE NOW
Your exclusive hyrbrid training masterplan
for the next 12 weeks
Your exclusive hyrbrid training masterplan
for the next 12 weeks
Your exclusive hyrbrid training masterplan for the next 12 weeks
PHASE 1 – BASE
Weeks 1 - 4
What are your goals and what are you hoping to get out of this experience? Our elite coaches will work with you to evaluate and focus on areas to improve. RPE 5 - 6. Volume 60 - 70%
PHASE 2 – BUILD
Week 5 - 8
Boost your confidence and performance with the new strategies you’ve learned. Spend significant time on HYROX movements and keep steady with your progress. RPE 6 -7. Volume 70 - 85%.
PHASE 3 – PEAK
Weeks 9 - 10
Threshold, race-load, combo circuits. RPE 7 - 8. Volume 80 - 90%
PHASE 4 – FINE-TUNE
Week 11
Focus on transitions. RPE 7 - 8. Volume 70%.
PHASE 5 – TAPER
Week 12
Congratulations on completing this program. Gradually deload and take your new knowledge to your next race!
PHASE 1 – BASE
Weeks 1 - 4
What are your goals and what are you hoping to get out of this experience? Our elite coaches will work with you to evaluate and focus on areas to improve. RPE 5 - 6. Volume 60 - 70%
PHASE 2 – BUILD
Week 5 - 8
Boost your confidence and performance with the new strategies you’ve learned. Spend significant time on HYROX movements and keep steady with your progress. RPE 6 -7. Volume 70 - 85%.
PHASE 3 – PEAK
Weeks 9 - 10
Threshold, race-load, combo circuits. RPE 7 - 8. Volume 80 - 90%
PHASE 4 – FINE-TUNE
Week 11
Focus on transitions. RPE 7 - 8. Volume 70%.
PHASE 5 – TAPER
Week 12
Congratulations on completing this program. Gradually deload and take your new knowledge to your next race!
PHASE 1 – BASE
Weeks 1 - 4
What are your goals and what are you hoping to get out of this experience? Our elite coaches will work with you to evaluate and focus on areas to improve. RPE 5 - 6. Volume 60 - 70%
PHASE 2 – BUILD
Week 5 - 8
Boost your confidence and performance with the new strategies you’ve learned. Spend significant time on HYROX movements and keep steady with your progress. RPE 6 -7. Volume 70 - 85%.
PHASE 3 – PEAK
Weeks 9 - 10
Threshold, race-load, combo circuits. RPE 7 - 8. Volume 80 - 90%
PHASE 4 – FINE-TUNE
Week 11
Focus on transitions. RPE 7 - 8. Volume 70%.
PHASE 5 – TAPER
Week 12
Congratulations on completing this program. Gradually deload and take your new knowledge to your next race!
Additional perks
Discounted drop-ins at our partner gyms
Additional perks
Discounted drop-ins at our partner gyms
Train like Asia's fastest HYROX duo
Hong Beom-seok
Hong Beom-seok is a South Korean hybrid athlete known for his elite performance in functional fitness racing and his breakout appearance on the Netflix show Physical: 100.
A former special forces soldier and firefighter, he combines high-level strength, endurance, and mental resilience—finishing as one of Asia’s top HYROX competitors.
He’s also the founder and head coach at NoEasyDay Gym, helping athletes through structured, performance-driven training systems.
Brand ambassador: Puma, BSN, Garmin, Shokz, Rudy Project
Achievements
2026
Singapore Pro Doubles (Asia Record)
2025
Singapore Asia Championship National Relay Winner | 00:53:39
Incheon Men Pro 35-39 1st (Overall 4th) | 1:04:51
Taipei Men Pro 35-39 1st (Overall 2nd) | 1:03:43
Shanghai Men Pro Doubles 30-39 1st (Overall 1st) | 00:55:22
Singapore Pro Doubles (Asia Record) | 00:
2024
Hong Kong Asia Championship National Relay Winner
Taipei Men Pro Doubles Overall 1st
Incheon Men Pro Doubles Overall 1st
Netflix Physical 100 Season 2 Runner-up
2018
World Firefighter Games Toughest Firefighter Champion
Gabe Heck
Gabe Heck is one of Asia’s fastest HYROX athletes and a dominant force in the PRO division.
His achievements include:
3x HYROX ELITE15
9x PRO Champion
3x APAC Record Holder
And multiple World Championships appearances.
Known for his elite-level speed, strength, and race execution, Gabe combines top-tier performance with deep training knowledge.
Brand ambassador: Garmin, Wilder, Carnivoro, Sati, Pace Training
Achievements
2026
HYROX Singapore — Pro Doubles (Men 35–39+): 1st
HYROX Singapore — Team Relay (Men U40+): 3rd
HYROX Bangkok — Team Relay (Men U40+): 1st
2025
HYROX Shenzhen — Team Relay (Men U40+): 1st
HYROX Singapore — Pro Doubles (Men 35–39+): 1st
HYROX Singapore — Team Relay (Mixed U40+): 1st
HYROX Singapore — Team Relay (Men U40+): 3rd
HYROX Shanghai — Pro Men (30–34): 1st
HYROX Shanghai — Team Relay (Men U40+): 1st
HYROX Beijing — Pro Men (30–34): 2nd
HYROX Beijing — Team Relay (Men U40+): 1st
HYROX Bangkok — Doubles Mixed (30–39+): 1st
HYROX Bangkok — Pro Men (30–34): 1st
HYROX Mumbai — Doubles Men (30–39+): 1st
HYROX Mumbai — Team Relay (Men U40+): 3rd
HYROX Taipei — Pro Men (30–34): 1st
HYROX Taipei — Team Relay (Men U40+): 1st
HYROX Shanghai — Doubles Men (30–39+): 1st
2024
HYROX Hong Kong — Team Relay (Men U40+): 1st
HYROX Hong Kong — Doubles Men (30-39): 1st
HYROX Incheon — Team Relay (Mixed U40+): 2nd
HYROX Incheon — Pro Men (30–34) x2: 1st
HYROX Singapore — Pro Men (30–34): 1st
2023
HYROX Singapore — Pro Men (30–34): 1st
Train like the fastest HYROX duo
Train like Asia's fastest HYROX duo
Train like Asia's fastest HYROX duo
Hong Beom-seok
Hong Beom-seok is a South Korean hybrid athlete known for his elite performance in functional fitness racing and his breakout appearance on the Netflix show *Physical: 100*.
A former special forces soldier and firefighter, he combines high-level strength, endurance, and mental resilience—finishing as runner-up on the show and building a reputation as one of Asia’s top HYROX competitors. He’s also the founder and head coach at NoEasyDay Official Gym, helping athletes through structured, performance-driven training systems.
Hong Beom-seok is a South Korean hybrid athlete known for his elite performance in functional fitness racing and his breakout appearance on the Netflix show Physical: 100.
A former special forces soldier and firefighter, he combines high-level strength, endurance, and mental resilience—finishing as as one of Asia’s top HYROX competitors.
He’s also the founder and head coach at NoEasyDay Gym, helping athletes through structured, performance-driven training systems.
Brand ambassador: Puma, BSN, Garmin, Shokz, Rudy Project
Hong Beom-seok is a South Korean hybrid athlete known for his elite performance in functional fitness racing and his breakout appearance on the Netflix show Physical: 100.
A former special forces soldier and firefighter, he combines high-level strength, endurance, and mental resilience—finishing as runner-up on the show and building a reputation as one of Asia’s top HYROX competitors.
He’s also the founder and head coach at NoEasyDay Gym, helping athletes through structured, performance-driven training systems.
Brand ambassador: Puma, BSN, Garmin, Shokz, Rudy Project
Achievements
2026
Singapore Pro Doubles (Asia Record)
2025
Singapore Asia Championship National Relay Winner | 00:53:39
Incheon Men Pro 35-39 1st (Overall 4th) | 1:04:51
Taipei Men Pro 35-39 1st (Overall 2nd) | 1:03:43
Shanghai Men Pro Doubles 30-39 1st (Overall 1st) | 00:55:22
Singapore Pro Doubles (Asia Record) | 00:
2024
Hong Kong Asia Championship National Relay Winner
Taipei Men Pro Doubles Overall 1st
Incheon Men Pro Doubles Overall 1st
Netflix Physical 100 Season 2 Runner-up
2018
World Firefighter Games Toughest Firefighter Champion
Achievements
Gabe Heck
Hong Beom-seok is a South Korean hybrid athlete known for his elite performance in functional fitness racing and his breakout appearance on the Netflix show *Physical: 100*.
A former special forces soldier and firefighter, he combines high-level strength, endurance, and mental resilience—finishing as runner-up on the show and building a reputation as one of Asia’s top HYROX competitors. He’s also the founder and head coach at NoEasyDay Official Gym, helping athletes through structured, performance-driven training systems.
Gabe Heck is one of Asia’s fastest HYROX athletes and a dominant force in the PRO division.
His achievements include:
3x HYROX ELITE15
9x PRO Champion
3x APAC Record Holder
And multiple World Championships appearances.
Known for his elite-level speed, strength, and race execution, Gabe combines top-tier performance with deep training knowledge.
Brand ambassador: Garmin, Wilder, Carnivoro, Sati, Pace Training
Achievements
2026
Singapore Pro Doubles (Asia Record)
2025
Singapore Asia Championship National Relay Winner | 00:53:39
Incheon Men Pro 35-39 1st (Overall 4th) | 1:04:51
Taipei Men Pro 35-39 1st (Overall 2nd) | 1:03:43
Shanghai Men Pro Doubles 30-39 1st (Overall 1st) | 00:55:22
Singapore Pro Doubles (Asia Record) | 00:
2024
Hong Kong Asia Championship National Relay Winner
Taipei Men Pro Doubles Overall 1st
Incheon Men Pro Doubles Overall 1st
Netflix Physical 100 Season 2 Runner-up
2018
World Firefighter Games Toughest Firefighter Champion
Achievements
Achievements
2026
HYROX Singapore — Pro Doubles (Men 35–39+): 1st
HYROX Singapore — Team Relay (Men U40+): 3rd
HYROX Bangkok — Team Relay (Men U40+): 1st
2025
HYROX Shenzhen — Team Relay (Men U40+): 1st
HYROX Singapore — Pro Doubles (Men 35–39+): 1st
HYROX Singapore — Team Relay (Mixed U40+): 1st
HYROX Singapore — Team Relay (Men U40+): 3rd
HYROX Shanghai — Pro Men (30–34): 1st
HYROX Shanghai — Team Relay (Men U40+): 1st
HYROX Beijing — Pro Men (30–34): 2nd
HYROX Beijing — Team Relay (Men U40+): 1st
HYROX Bangkok — Doubles Mixed (30–39+): 1st
HYROX Bangkok — Pro Men (30–34): 1st
HYROX Mumbai — Doubles Men (30–39+): 1st
HYROX Mumbai — Team Relay (Men U40+): 3rd
HYROX Taipei — Pro Men (30–34): 1st
HYROX Taipei — Team Relay (Men U40+): 1st
HYROX Shanghai — Doubles Men (30–39+): 1st
2024
HYROX Hong Kong — Team Relay (Men U40+): 1st
HYROX Hong Kong — Doubles Men (30-39): 1st
HYROX Incheon — Team Relay (Mixed U40+): 2nd
HYROX Incheon — Pro Men (30–34) x2: 1st
HYROX Singapore — Pro Men (30–34): 1st
2023
HYROX Singapore — Pro Men (30–34): 1st
Powered by Pace
The training app trusted by top hybrid athletes
Structure Meets Personalization
Connect your trackers and sync your workout - Pace support all running watches and fitness trackers.
Measure Everything
Measure Everything
Connect your trackers and sync your workouts - Pace integrates with all running watches and fitness trackers.
Integrates deeply with:
And 10+ fitness trackers
And 10+ fitness trackers
Detailed Insights
Pace highlights the signals that matter: key efforts, trends, and deviations —then gives clear suggestions for how to improve every week.
24/7 Coaching Assistant
Get answers even when your coach gets busy and you need real-time support. Our AI is trained on the knowledge of elite coaches.
Powered by Pace
The training app trusted by top hybrid athletes
Structure Meets Personalization
Connect your trackers and sync your workout - Pace support all running watches and fitness trackers.
Personalization at scale
Connect your trackers and sync your workouts - Pace integrates with all running watches and fitness trackers.
Detailed Insights
Pace highlights the signals that matter: key efforts, trends, and deviations —then gives clear suggestions for how to improve every week.
24/7 Coaching Assistant
Get answers even when your coach gets busy and you need real-time support. Our AI is trained on the knowledge of elite coaches.
Membership Pricing
Membership Pricing
Monthly
12-week personalized training plan
Masterclass content
Monthly Zoom Session with the coaching team
Advanced features on the Pace app
Early access to in-person training camps and workshops
Access to Pace’s global gym partners when racing overseas
Full program
Save 30%
12-week personalized training plan
Masterclass content
Monthly Zoom Session with the coaching team
Advanced features on the Pace app
Early access to in-person training camps and workshops
Access to Pace’s global gym partners when racing overseas
FAQs
FAQs
What do I get as a member?
How long is each workout?
Do I train with a Doubles partner?
Do I need to connect a running watch/fitness tracker to the Pace app?
Will I interact with Gabe and Beom-seok?
How does the AI part work?
Does the plan change over time?
Is this personalized or a one-size-fits-all plan?
What equipment do I need?
When does the program launch?
When are the training camps?
How do I join the program?
How much does it cost to join?
Be part of an incredible community of athletes and champions in the making.
Be part of an incredible community of athletes and champions in the making.
Transforming coaching with AI-powered assistants.
© 2026 Pace
© 2026 Pace
Transforming fitness coaching with AI-powered assistants.