Racing Fit: Unveiling Intense Workout Routines Of F1 Drivers


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Formula 1 drivers must maintain peak physical fitness to excel in a grand prix, with their training and diet meticulously tailored to enhance performance on race day. Despite appearances on TV, drivers endure intense forces during a qualifying lap, forces that would be intolerable for most ordinary individuals after mere seconds. These punishing forces, experienced lap after lap during races lasting around an hour and a half, necessitate modern F1 drivers to train like elite athletes. While fitness benefits were understood in F1's earlier years, the current meticulous approach to training and conditioning emerged more recently, championed initially by figures like Ayrton Senna and later Michael Schumacher.


Need for Fitness in Drivers


The need for fitness in the top drivers arises from the colossal forces they face while behind the wheel, with acceleration, deceleration, and cornering generating forces that challenge the limits of human endurance. Straight-line acceleration can reach around 2G, and braking at the end of straights may result in up to 6G. Cornering forces, too, can be brutal, causing drivers to experience forces multiple times their own body weight. To withstand these forces, drivers require robust muscle strength in their necks, core, and legs, along with sufficient stamina to endure from the first to the last lap. Cardiovascular fitness is also crucial, as heart rates can surpass 170bpm over the duration of a race. While there was a historical emphasis on minimizing weight, recent regulations introduced a minimum weight threshold, alleviating pressure on drivers and allowing for healthier weights and increased muscle mass.


The Physical Toll is Extreme


The physical toll on F1 drivers is extreme, with instances of significant weight loss during races, exacerbated by factors such as humidity. The impact of crashes further underscores the importance of strength, as physical fitness can play a crucial role in emerging unscathed. Individual fitness programs vary, but most drivers incorporate gym work into their routines, addressing diverse muscle groups to maintain the core strength required for a full race distance. Personal trainers, like Angela Cullen, who has been Lewis Hamilton's physio since 2016, play a pivotal role in managing drivers' training and recovery. This close partnership is essential for success on the track, with trainers providing crucial support, especially during challenging circumstances such as the COVID-19-hit 2020 season.


How do Formula 1 drivers maintain their fitness?


Each driver follows a unique fitness program, although the majority center their routines around gym workouts. This approach enables them to target various muscle groups in each session, ensuring they retain the core strength necessary to endure the demands of a full race distance, where brakes may be applied as many as 1200 times. Most drivers enlist their personal trainers to oversee their year-round training and recovery, forming a critical partnership for on-track success. One notably recognizable figure in this role is Angela Cullen, who has served as Hamilton's physio since 2016 and is frequently by his side in the garage and around the paddock. Her significance to his weekly preparation was underscored during the COVID-19-affected 2020 season when she remained the sole constant presence in Hamilton's bubble.


Training Like an F1 Driver


Neck: Trainers devise unique exercises, often showcased on social media, specifically designed to strengthen a driver's neck muscles. Resistance bands simulate the forces experienced in high-speed corners, while some drivers use weighted helmets to build muscle mass. F1 drivers, capable of shifting up to 40kg with their neck muscles alone, are reputed to possess the strongest necks in motorsport. It helps to win turbulent races.


Arms: Despite power steering in F1 cars, drivers must maintain robust upper bodies. Exercises such as pull-ups, press-ups, and bench press lifts are integral to working the arms and shoulders. Strong biceps, triceps, and forearms are crucial for steering and making precise adjustments to buttons and dials while enduring high g-forces.


Legs: Variety is key in a driver's training regimen to prevent monotony. Typical gym sessions include squats for glute strength, essential for stability. Deadlifts strengthen hamstrings and quadriceps, vital for delivering the intense braking force required to stop an F1 car multiple times per lap. Calves are not overlooked, with exercises like box jumps, curls, and tip-toe raises being effective.


Core: For core muscles, a popular exercise involves drivers sitting on the floor, mimicking the position inside the car, and rotating a weighted disk to simulate steering. Conventional static exercises like planks and bridges incorporate dynamic variations for added variety.


Cardio: Regular cardio workouts are crucial throughout the season, and methods vary based on individual preferences. Some drivers, like Jenson Button, favor triathlons, while others incorporate activities like running, cycling, and rowing for aerobic fitness.


Rest and Recovery: Rest and recovery are paramount, with massages increasing blood flow to sore muscles, occasional ice baths reducing inflammation, and aiding in flushing out post-exercise waste products.


Sleep: Proper sleep is another crucial factor. Nico Rosberg, the 2016 world champion, sought specialist help to manage jet lag, attributing the right amount of sleep at the right time to his championship-winning campaign. Lessons from his experience are widely applied among drivers and teams today.


Also Learn: The Path To Becoming A Formula 1 Driver


Usual Diet of Drivers


The dietary habits of F1 drivers can vary significantly, reflecting the diverse range of foods popular in the regions from which they originate. Nevertheless, an F1 driver's dietary focus is predominantly on clean, nutritious foods, and a typical day may consist of the following:


  • Scrambled eggs and fish for protein
  • Limited coffee intake for heightened alertness
  • Porridge oats for fiber
  • Vegetables for carbohydrates, minerals, and antioxidants


  • Meat, poultry, and fish for protein
  • Vegetables, quinoa, and brown rice for carbohydrates


  • Salad and additional vegetables
  • Fish, such as grilled mackerel, for protein
  • Sweet potato mash


  • Protein shake or
  • Greek yogurt mixed with oats, nuts, and seeds




The workout routines of F1 drivers are a testament to the intense physical demands of the sport. From neck strength to overall fitness, their disciplined training regimens underscore the holistic approach required to excel on the track. These routines, personalized and rigorous, serve as an inspiration for aspiring athletes and provide valuable insights into the unique fitness journey of Formula 1 professionals. Their talent and dedication helps them to get plum salaries and rewards!