Nasal in · nasal out · passive
Easy recovery and the reset between stations.
Six weeks. One payment. USD 300.
BPM Method · with Becca Gillen
Master your breath.
Master your race.
A 6-week performance breathwork programme for HYROX athletes. You already train hard — run, lift, push, pull. One system is often skipped: the breath.
HYROX asks you to go high output → recovery → high output again, while CO₂, breathing rate and heart rate climb. This block adds a performance layer next to the coaching you already have. It does not replace your workouts. It helps you get more from the fitness you are building.
6-week block starts Tuesday 22 September 2026 · 10:00 HKT
Unofficial HYROX-style training. Not affiliated with HYROX®. Calendar invites go out after you register.
How this sits with your gym
Your coaches train output. We train the response.
Station work, strength and race-day tactics stay with the coach you already trust. Becca coaches the breath: mechanics, CO₂ tolerance, recovery between stations, and down-regulation after hard work. Together that looks like:
Train hard → control breathing → recover faster → repeat high output
What you will get better at
- More efficient breathing mechanics — less wasted effort
- Greater CO₂ tolerance and calm under air hunger
- Stronger nasal breathing on the easy runs
- Faster recovery after stations so you can hit the next run ready
- Better control of breathing and heart rate when intensity climbs
- Practical tools for before, during and after training
Free first
What the Discover workshop covers
- Why breath is the missing layer in most HYROX prep
- Baseline checks: BOLT, HR, HRV, nasal tolerance, HR recovery
- Functional vs inefficient breathing under race stress
- How CO₂ tolerance changes how hard a station feels
- Simple recovery breathing you can use between stations
- What the 6-week block covers — and what stays with your own coach
Control the gears
Match the breath to the work — and to the recovery.
Nasal in · nasal out · active
Build respiratory strength without dumping CO₂ every session.
Nasal in · mouth out
Bridge gear when the work starts to bite.
Mouth in · mouth out · controlled exhale
Race gear. Control the exhale — do not panic-breathe.
And we measure it
This is not about being told your breathing might be improving. Baseline and final checks use real metrics so you can see how your body responds to stress and whether recovery is changing.
- Heart rate
- HRV
- Heart-rate recovery
- BOLT score
- RPE
- Breathlessness
- Breathing control
- Nasal breathing tolerance
- Energy
- Perceived recovery
Train the breath. Train the response. Train the recovery.
The 6-week programme
Workshop
Free Discover workshop
Live online with Becca. The why behind performance breathwork, a simple baseline, and whether the 6-week block is right for you. Your existing HYROX coach stays in charge of stations and race plan.
Week 1
Understand your breath
Physiology that matters for HYROX: CO₂, over-breathing, nasal vs mouth, and how breathing drives RPE and fatigue. Baseline: HR, HRV, BOLT, respiratory rate, Zone 2 HR/RPE, nasal tolerance and HR recovery.
Week 2
Build your breath
Functional and nasal breathing. Improve efficiency on aerobic work without adding unnecessary stress. Goal: breathe better, not harder.
Week 3
Recover faster
Post-workout recovery breathing. Diaphragmatic work and deliberate down-regulation so you can watch HR recovery, breathing recovery and RPE, then use breath to leave high intensity behind.
Week 4
Train your CO₂ tolerance
Many small, controlled breath holds. Learn to stay calm when air hunger shows up, instead of automatically over-breathing.
Week 5
Control under fatigue
HYROX-style work. Practise breathing and recovery after stations and on the transition back into running. Measured with peak HR, HR recovery, breathing recovery, RPE and breathlessness.
Week 6
Master your breath
Integration, final assessment, and a 45-minute guided recovery session. Compare Week 1 numbers and leave with a toolkit you can keep using in training and on race day.
Your coach
Becca Gillen
Registered nurse · HYROX coach · breathwork practitioner · CBT & behaviour-change coach · founder of BPM Method
Becca brings clinical experience, breathwork science and heart-rate training into one approach. The breath is not only for relaxation — it is a way to train the nervous system to handle stress and recover when the stressor is gone.
Performance is not about avoiding stress. It is about getting better at adapting to it.
Free Discover workshop
Hong Kong · Dubai · Bali. Live online with Becca Gillen. Open the event page to take a free seat.
6-week programme
USD 300 one-time after a free session — about USD 50 × 6 weeks, charged once. Breathwork only. Not a stand-in for your HYROX coach.
Enrol · USD 300Checkout is open to people who registered for the free Discover session on 18 Sep.
View 6-week event page →Then meet in person
After the six weeks there is an optional weekend session. Same coach, same logbook — your HYROX coach is welcome in the room.