Formula One drivers are some of the most elite athletes in the world, with lightning-fast reflexes, incredible endurance, and laser-sharp focus. To compete at the highest level, F1 drivers must be in peak physical condition. In this article, we’ll take a look at a workout plan designed to help you train like a Formula One driver, and get one step closer to achieving your dream of becoming a world-class racer.

Warm-up and Mobility Exercises

Before diving into the main workout, it’s essential to properly warm up your body and loosen up your joints. This section includes a set of dynamic stretches and mobility exercises that will prepare your body for the workout ahead.

  1. Neck Circles – 10 reps
  2. Shoulder Rotations – 10 reps
  3. Arm Circles – 10 reps
  4. Hip Circles – 10 reps
  5. Leg Swings – 10 reps each leg
  6. Walking Lunges – 10 reps each leg
  7. High Knees – 20 reps
  8. Butt Kicks – 20 reps

Strength Training

Formula One drivers need to have exceptional strength in their core, arms, and legs to handle the high speeds and G-forces on the track. This section focuses on building strength in these key areas.

  1. Plank – 3 sets of 60 seconds
  2. Russian Twists – 3 sets of 20 reps
  3. Push-ups – 3 sets of 15 reps
  4. Lunges – 3 sets of 20 reps (10 reps each leg)
  5. Squats – 3 sets of 20 reps

Lewis Hamilton: I like lifting weights, but I have to make sure that I don’t overdo it. Formula 1 drivers can’t be too heavy: more muscle means more kilos. It’s also disadvantageous to put too much muscle on your shoulders and arms, because you need to have a low centre of gravity in the car. It’s important to have a good cardiovascular system as a driver. Over the course of a two-hour race, you might have an average heartbeat of 160-170bpm. During qualifying, it can go up to 190bpm. That’s why I do a lot of running. Sprints are a part of every workout.

Photo : Esquire

Endurance Training

Endurance is another crucial element to train like a Formula One driver, who need to be able to maintain their focus and energy throughout long races. This section includes cardio and endurance exercises that will help you build your stamina.

  1. Running – 30 minutes at a moderate pace
  2. Cycling – 30 minutes at a moderate pace
  3. Skipping – 3 sets of 3 minutes
  4. Rowing – 1000-meter row at a steady pace

Max Verstappen prefers doing more cardio than strength training exercises. He says “I do a lot of running. I think I am a bit lucky because if I don’t do that for a week, I am not losing a lot of muscle mass.”

Photo : Men’s Health Australia

F1 drivers don’t do a lot of weight like Barbell exercises as they don’t intend to put in a lot of muscle mass. Regardless, the Dutchman performs resistance bands and body weight exercises.

The 2-time World Champion says he also enjoys playing other sports to keep fit. But claims when drivers jump back in their cars after the break during pre-season testing, the necks are always sore and stiff.

Mental Training

Finally, mental training is just as important as physical training for Formula One drivers. This section includes exercises that will help you improve your focus, reaction time, and decision-making abilities.

  1. Reaction Time Test – use a smartphone app to test your reaction time
  2. Mindfulness Meditation – 10 minutes of guided meditation
  3. Visualization Exercises – visualize yourself racing on a track, focusing on your technique and strategy


This Formula One driver workout is designed to help you build the strength, endurance, and mental focus needed to compete at the highest level of motorsport. Incorporate these exercises into your regular training routine, and you’ll be well on your way to achieving your goals and becoming a champion driver.