Leaking and Hyrox - why you leak and how to fix it
HYROX is the latest fitness phenomenon to hit the world! It has seen huge growth with over 550,000 participants, 350,000 spectators and it’s expected to have over 80 races globally in 2025.
Why is HYROX so popular? HYROX launched in Germany in 2017 and I think the key to its popularity is its inclusiveness, the fact you can just take part and build your confidence whilst racing.
What does HYROX consist of
A HYROX workout consists of 8 x 1km runs, alternating with 8 different functional workout stations – see below:
SkiErg – 1000m
Sled push – 50m
Sled pull – 50m
Burpee broad jumps – 80m
Rowing -1000m
Farmers carries – 200m
Sandbag lunges – 100m
Wall balls – 75/100
And the goal is to complete all stations as quickly as possible – testing both strength and endurance
Why might HYROX be challenging for the pelvic floor
Having worked with clients who compete in HYROX, the most common pelvic floor issue whilst training and competing tends to be leaking urine. The workout demands ALOT of the body (which also means it demands ALOT of the pelvic floor too).
A strong and well-functioning pelvic floor is important for bladder control, endurance, and core stability – all of which are important in HYROX. But the pelvic floor doesn’t work alone, which means a weak link anywhere in the chain can lead to this showing up as a pelvic floor issue.
For a HYROX athlete, they may need more than just Kegels or pelvic floor exercises. They need to train their pelvic floor to perform whilst challenging their body. So, static squeezes might not do the trick – although may have some value for awareness and connection.
3 things to work on if you're leaking during HYROX
Tip 1 if you're leaking during HYROX
Diaphragmatic breathing – the intensity of the workout can mean breathing is more shallow and there is less connection to the pelvic floor (as part of the core system) and the diaphragm and pelvic floor lose some of their synergistic relationship
This image (courtesy of Burrell Education) shows the relationship between the breath, the pelvic floor, and the abdominal wall. Leaking during exercise – particularly high intensity, may be helped by working on diaphragmatic breathing (both inside and outside of training) in functional and dynamic positions and movements. When I ask clients about their breathing strategy during exercise, they tend to say they hold their breath during functional movements and weights. This leads to fatigue (of the pelvic floor) and potentially poorer athletic performance. Plus the pelvic floor is reflexive and breath holding or holding on to the pelvic floor muscles to avoid leaking, may mean it can’t jump into action and prevent leaking. I know this strategy may make sense for the brain, but it overrides the natural function of the pelvic floor.
Tip 2 if you're leaking in HYROX
I touched on it in the previous tip, but incorporating the pelvic floor into deep core, glute and hip movements in more functional positions (eg upright and in that forward lean or squat position – think wall balls and sled pushes) can help better train the pelvic floor for the task at hand. Plus help build core, and hip stability which can aid the pelvic floor to do its job properly. Working on more dynamic movements for the pelvic floor eg yielding can also help retrain the pelvic floor to better meet demand. If you are leaking during HYROX fatigue may be an issue so gradually building endurance of the whole body is also important. If core, hips or glutes start to fatigue, the pelvic floor may want to do more than it’s fair share of work. So,whole body strength is also important.
Tip 3 if you're leaking in HYROX
Seek help! This may be a pelvic health physiotherapist who can assess your pelvic floor and see how they work with the rest of the core. They can also assess glutes and hips to see if there is a weak link in the chain. Work with a coach who can provide the functional pelvic floor training you need and isn’t afraid to talk about leaking and exercise.
Bonus tip 4 for leaking in HYROX
Addressing pelvic floor strength and function is an awesome place to start. In addition you could also consider the use of a pessary (either disposable or re-useable). These can help support the bladder neck and pelvic organs if you have some degree of prolapse. Pessaries can also be useful in building reassurance and confidence whilst working on strength (strength needs to be build over time, and a pessary can be a very effective tool to bridge the gap).
Summary
Leaking during high intensity exercise is incredibly common, but does not have to be your new normal. Breathing, working on pelvic floor, core and hip strength and function. Alongside additional support for the bladder neck – such as a pessary, can all help improve leaking with HYROX. Click the button below to see how I can help.
Beth Davies is a highly experienced personal trainer and coach with over 10 years experience in coaching pregnant, post-natal, or female pelvic health clients. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in women’s lifestyle magazines and websites, including Stylist, Metro, Woman & Home and Marie Claire UK
Beth’s training and coaching for women with pelvic organ prolapse or who are pregnant or post-natal, provides face-to-face personal training in Leamington Spa, Warwickshire, and online across the UK and Europe.