Warm-up
About
Built on the race floor.
Station 8 is a Hyrox coaching practice run by Kai Mercer. We train athletes online and in Dubai for every division, from first-timers to Elite 15 hopefuls.
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
Based in
Dubai · Coaching worldwide
Run 01 — 1 km
Race history
Thirteen years to the start line.
From a 400 m sprinter who avoided long runs to an Elite 15 athlete who coaches hundreds of racers.
2013
Track first
Raced 400 m at university. Fast for one lap, lost over anything longer.
2017
Coaching begins
Qualified in strength and conditioning and started training runners and gym members in Dubai.
2022
First Hyrox · 1:11:05
Entered Men’s Open on a whim. Lost five minutes on the wall balls and got completely hooked.
2023
Station 8 opens
Turned a small group of race-curious clients into a dedicated Hyrox coaching practice.
2024
Elite 15 qualifier
Qualified two seasons after his first race, using the same method his athletes follow.
2026
Pro best · 59:48
400+ athletes coached online across 20 countries and in person at The Yard in Al Quoz.
Station 04 — Burpee broad jumps
On paper
The numbers behind the coach.
Qualifications that keep you safe, and race times that prove the method works.
Credentials
Level 3 Strength and Conditioning
2017
Endurance Run Coach
2019
Hyrox Certified Coach
2023
Precision Nutrition Level 1
2023
Emergency First Aid
Renewed 2026
Personal bests
Hyrox Pro Men
59:48
Hyrox Doubles
54:30
400 m
49.6
5 km run
17:12
1,000 m SkiErg
3:19
2,000 m row
6:41
Station 07 — Sandbag lunges
Values
What I believe.
Four rules that shape every program I write. If they sound right to you, we will get on well.
01
Run first.
Half of a Hyrox is running. Most people train it as an afterthought. We build everything around it.
02
Splits over feelings.
How a session felt matters. What the clock says matters more, so we log everything.
03
Boring works.
Consistent, unglamorous weeks beat one heroic week followed by an injury.
04
Race your race.
The athlete in the next lane is not your problem. Your pacing plan is.
Station 08 — Wall balls
The Yard
Where the work happens.
Our training floor in Al Quoz, Dubai. Sleds, ergs, a 40 m turf lane and a lot of chalk.
The Yard, Warehouse 14, Al Quoz 1, Dubai
Mon to Sat · 6am to 8pm
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.