Run 01 — 1 km
The approach
Kai Mercer — Head coach, Station 8
Hyrox isn’t won on the stations. It’s lost on run five, in the Roxzone, when your legs forget how to be legs.
We train for that moment — so you hold pace when everyone else fades.
Station 01 — SkiErg
The course
Stations. One engine.
Every race is the same eight stations in the same order, split by 1 km runs. That makes it trainable. We break down where you lose time on each one — and build the engine to take it back.
Station 01
SkiErg
Time lost 0:38
Station 02
Sled Push
Time lost 1:12
Station 03
Sled Pull
Time lost 1:05
Station 04
Burpee Broad Jumps
Time lost 0:54
Station 05
Row
Time lost 0:31
Station 06
Farmers Carry
Time lost 0:22
Station 07
Sandbag Lunges
Time lost 0:49
Station 08
Wall Balls
Time lost 1:26
Run 02 — 1 km
Programs
Pick your division.
Four ways in. Every plan starts with a race assessment and ends on a start line.
12 weeks · Self-guided
First Race
Never raced? A structured plan in the app that takes you from zero to a confident first finish.
3 sessions a week
Station technique library
Race-week checklist
$149
one-off
Most booked
Monthly · Online
Hybrid Coaching
Your plan, written weekly around your life. Video form checks and a coach in your corner.
Weekly plan updates
Video form reviews
WhatsApp check-ins
$219
per month
1:1 · In person
Elite 1:1
Small-group and private sessions in Dubai, with full race simulations and pacing strategy.
8 sessions a month
Monthly race simulation
Split-by-split race plan
$540
per month
8 weeks · Teams
Doubles & Relay
Train as a pair or a team of four. Work splits, handovers and who takes which station.
Partner programming
Handover drills
Team race strategy
$320
per team
Station 02 — Sled push
The method
Four phases. One finish line.
No generic plans. We measure, build, rehearse — then race with a split for every kilometre.
Phase 01
Week 0
Assessment
A benchmark session on every station plus a 5 km run. We find your weakest links and set target splits.
Phase 02
Weeks 1–10
Build
Blocks of strength, compromised running and station efficiency, adjusted every week from your data.
Phase 03
Week 11
Simulation
A full race rehearsal under race rules — Roxzone transitions, pacing and fuelling included.
Phase 04
Race day
Execute
A split-by-split race plan, warm-up protocol and a coach on the floor or on your phone.
Run 03 — 1 km
Results
Results, not reps.
Every athlete gets a split sheet. Here are a few from last season.
Sofia R. crossing the line at 1:38:21 — Women’s Open
Athlete
After
Gain
Priya M.
1:24:38
−17:32
Arjun S.
1:18:04
−13:43
Lena H.
1:16:55
−12:07
Omar K.
1:04:18
−8:12
Sofia R.
1:38:21
Finished
David L.
1:33:40
−13:35
−11:24
Average improvement across 400+ athletes
Station 03 — Sled pull
Athletes
Heard at the finish line.
I came in scared of the sled push. I left with a 17-minute PB and a plan for the next one.
Priya M.
Women’s Open · 1:24:38
The weekly adjustments are the difference. When work got busy, the plan bent instead of breaking.
Arjun S.
Men’s Open · 1:18:04
The simulation day was brutal and exactly what we needed. Race day felt like a rerun.
Lena H.
Women’s Doubles · 1:16:55
Kai found eight minutes in my transitions alone. I didn’t know the Roxzone could cost that much.
Omar K.
Men’s Pro · 1:04:18
Zero to finish line in twelve weeks. The app plan was clear, and the check-ins kept me honest.
Sofia R.
Women’s Open · First race
At 52 I wanted to race smart, not just hard. Pacing strategy got me on the podium.
David L.
Men’s Open 50+ · 1:33:40
Run 04 — 1 km
Your coach
Kai Mercer.
Former 400 m sprinter turned hybrid athlete. Kai found fitness racing in 2022, qualified for Elite 15 two seasons later, and now coaches 400+ athletes across every division — from first-timers to podium chasers.
His philosophy is simple: build the engine, waste nothing in transitions, and race your own splits. Every plan is written by Kai himself — no templates, no ghost coaches.
Race best
59:48 — Pro Men
Elite 15
Qualified 2024
Coaching since
2017
Certifications
Level 3 S&C · Run coach
Based in
Dubai · Coaching worldwide
Station 04 — Burpee broad jumps
Journal
From the training floor.
Running
6 min read
How to pace your first 1 km
Go out too fast and you pay for it at the sled. A simple pacing ladder for runs one to eight.
Stations
5 min read
Wall balls: five fixes that save two minutes
The last station decides more races than any other. Breathing, sets and the squat depth that keeps no-reps away.
Strategy
4 min read
Doubles or singles? Picking your first division
How to choose between racing solo, with a partner or in a relay — and how to split the work.
Run 05 — 1 km
Questions
Before the start gun.
Still deciding? These are the questions athletes ask most before their first block.
Do I need to be fit to start?
No. Every plan starts from your race assessment, so week one meets you where you are — whether that’s a first 5 km or a sub-60 goal.
Online or in person — what’s the difference?
What equipment do I need?
Which division should I enter?
How far out should I start training?
Can I cancel anytime?
Finish — 16/16
Start here
The start line is closer than you think.
A free 20-minute race assessment: your current splits, your weakest stations and a plan to fix them before your next start.