Formula 1 is a sport celebrated for its engineering and strategic brilliance, but it's also a demanding test of human endurance, strength, and mental acuity. F1 drivers are not just steering a car; they are elite athletes who require peak physical and mental condition to withstand the rigors of each race.
The Physical Demands of Formula 1 Racing
From an outside perspective, Formula 1 may not appear to be the most physically intensive sport, but it places enormous demands on the human body. Drivers must endure high-speed G-forces, rapid deceleration, and extreme cockpit temperatures.
- G-Forces: During cornering and braking, drivers experience up to 5G, which means their bodies are subjected to forces five times their body weight.
- Endurance: Races can last up to two hours, requiring drivers to maintain mental sharpness and physical resilience throughout.
- Heat and Hydration: Cockpit temperatures can exceed 50°C (122°F), especially in hot climates. Drivers can lose up to 3 kg of body weight through sweat during a race, which can impair concentration and reaction times.
Strength and Conditioning Exercises
To meet these challenges, F1 drivers concentrate on specific strength and conditioning exercises. Unlike bodybuilders, drivers require lean muscle mass to support endurance and flexibility rather than raw power.
- Neck Strength: The neck is one of the most critical areas for an F1 driver. The G-forces exerted during cornering, braking, and accelerating place intense pressure on the head and neck. Lots use resistance bands to mimic the forces experienced in high-speed corners, while others use weighted helmets to perform reps and build muscle mass. Even Daniel Ricciardo recommends starting slowly with some neck extensions and neck lateral flexes. “Your neck’s fragile, so you don’t want to start by putting 10kg plates on the side of your head - that takes time,” says the Australian. “Lie on your back, lift your head and turn it slowly from left to right. Aim for 75 repetitions, then repeat on the front. That builds good endurance.”
- Core and Upper Body: Drivers need a strong core to stabilize their bodies under G-forces and to maintain control of the car. They perform exercises like planks, medicine ball slams, and rotational movements to improve core stability. A very good basic move for core is bridges or planks,” says Ricciardo. “That not only builds strength around your lower back and your core, but actually if you get into a bit of a place mentally with it, it teaches you how to control your breathing.” Pull-ups, press-ups and bench press lifts are especially good when it comes to working the arms and shoulders, giving drivers a solid platform for their highly developed neck muscles. Meanwhile, strong biceps, triceps and forearms make it easier to operate the steering wheel while being subjected to high g-forces: steering is one aspect of this, but making delicate changes to the buttons and dials also requires stability at speed.
- Cardio and Endurance Training: Formula 1 requires endurance, and drivers need excellent cardiovascular fitness. Most drivers include running, cycling, and swimming in their training routines to build stamina.
Mental Fitness
Mental fitness is as vital as physical fitness in Formula 1. Drivers must maintain razor-sharp focus, make split-second decisions, and remain calm under pressure while racing at 200 mph.
- Cognitive Training: F1 drivers use technology and specialized training programs to sharpen their reaction times and decision-making abilities. These often include simulators that replicate race conditions, as well as hand-eye coordination drills and vision training.
- Mindfulness and Focus: Drivers practice mindfulness techniques to stay calm and focused during races. Meditation and breathing exercises help manage stress levels, especially in high-pressure situations like the final laps or during overtakes.
- Visualization and Race Preparation: Many drivers use visualization techniques to mentally prepare for their race weekend. By visualizing the track, race conditions, and possible scenarios, drivers can prepare for every eventuality.
Diet and Nutrition
Like their cars, Formula 1 drivers need the right fuel to perform optimally. Diet and nutrition play a massive role in keeping them energized, hydrated, and mentally sharp.
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- Hydration: Given the extreme heat in the cockpit, hydration is a top priority. Drivers work with nutritionists to ensure they’re properly hydrated before, during, and after a race. Eagle-eyed F1 fans will also have noticed drivers drinking from wearable pouches - these are packed with electrolytes that they will sweat out in the race. These help maintain blood glucose levels to manage mental and physical fatigue.
- Balanced Diet: Drivers need a well-balanced diet that includes lean proteins, complex carbohydrates, and healthy fats. A meal plan therefore is based on building strength and focus. They need at least five to seven servings of fruit and veg a day but more is advised. As well as the obvious nutritional value, these will help with energy release and boost their immunity. Carbs are also rich in potassium and magnesium to help the mind, muscles and nervous system to perform. As any gym bro will tell you, protein provides amino acids that are essential for building muscle tissue. It is also essential for healing injuries such as strains and bruises. It takes two grams of protein to every kilo of body weight to maintain body mass, which means drivers need a high protein diet, ideally low in fat like chicken and fish while tofu and pulses are perfect for vegans like seven-time World Champion Lewis Hamilton.
- Pre-Race Meals: Before a race, drivers typically eat meals that are rich in slow-release carbohydrates like whole grains and sweet potatoes to give them lasting energy without causing a spike in blood sugar levels. So everything is pre-planned, because most of the time, it's the same timing every race weekend. I'll always come-I love breakfast-to the track. The chefs here always cook my same omelets and yogurts. Whenever we talk about strategy, that's my slot for lunch-mainly rice with chicken and a soft curry just to bring a bit of flavor in there, and some veggies so like greens on the sides. Usually, that's two and a half hours before the race, so I get time to digest. When I get on the grid, I always have a jelly bar with some extra carbs, which I take before jumping in the car, and caffeine pills.
- Pierre Gasly's Diet: Diet, as an F1 driver, is obviously quite an important part of our life because we've got to stay constant with our weight; we can't fluctuate too much. In the offseason, it depends on what sort of shape I am-usually over the winter, I'm building mass, increasing the weight slightly in December and January. So breakfast is quite general; I always go with eggs in the morning. I'll have an omelet, yogurt with berries, a bit of honey, my cappuccino-which is very essential and very important in the morning to get me going. And some water. I try to drink quite a lot and just start my day with a glass of water straight away. Lunch and dinner: When I'm back home in Milan, I have a chef; I hired him mainly for performance nutrition. The target is to give me the healthiest options without being too repetitive and boring. I eat a lot of chicken, salmon, tuna, and quinoa. Try not to go too crazy on carbs, even if I love it. I live in Milan, so I love pasta. I love all the stuff they've got there, but I try to stay away from their food as much as possible because otherwise it's not great. He'll make the menu and I'll go with it, but it's low carbs and high in protein. I have a couple of protein shakes throughout the day, some snacks, yogurts, and banana bread. That's about it. But what I find is that I train so hard-I do like two workout sessions per day-I can still eat quite a lot because I burned so much. So, we try to adjust it based on the activity. If I'm on a travel day, for example, and we've got to fly like 10 or 12 hours a day from Europe to the States, I'll try to be very low for my intake. But then, when I train a lot in the offseason, I can actually eat a good amount.
- Food on Travel Days: Sometimes I do a bit of fasting, just for my gut, to give me a bit of an easier time because flying and it's not so easy to get quality food in planes. I try to stick with snack bars. Sometimes either my chef or my coach prepares a box in advance, from what we can have access to and carry with me. Usually, I try to stay away from plane food and fast if I can and then get better nutrition once I get to get to the place I'm going to. First, the benefit for the gut system-to give it some rest because, as an athlete, like I try never to have too much of a break with what I eat. I have my breakfast, then I have another shake, then I have lunch, then I have a snack in the afternoon, and dinner at night. It's always quite active. Once in a while, [I'll fast] to give it a bit of a rest. It feels like it's quite beneficial. We use it also as a way of controlling my weight when we travel. We travel so much, like we're in a plane every two to three days. It's a nice way to make sure that, first of all, you always eat good quality food and you don't overfuel yourself when you don't need to.
- Go-to Shake: I don't like to keep having the same stuff, so we go with different flavors. I always like a sort of lime or lemon-type of shake, which is something I get the least sick of. We make it with ice cubes, quite fresh, which tastes quite nice, sometimes chocolate, but whey protein is what we use. In the States, I must say, I find more varieties of protein than we have access to in Europe. When I come to Miami, the Dolphins use Muscle Milk, which I really like, but I can only have access access to here. Usually, when I come to Miami, I always leave in my luggage-they fill me up with I don't know how many liters of it, but it's so nice, nice.
- Race Day Diet: So everything is pre-planned, because most of the time, it's the same timing every race weekend. I'll always come-I love breakfast-to the track. The chefs here always cook my same omelets and yogurts. Whenever we talk about strategy, that's my slot for lunch-mainly rice with chicken and a soft curry just to bring a bit of flavor in there, and some veggies so like greens on the sides. Usually, that's two and a half hours before the race, so I get time to digest. When I get on the grid, I always have a jelly bar with some extra carbs, which I take before jumping in the car, and caffeine pills.
- Coffee Consumption: Yeah, I drink quite a lot of coffee. I'll have a coffee when I work out and then I have one just before jumping into the car and a caffeine pill on top of that. When I finish the race, I have a snack as well, like post-race, because we've used quite a lot of fuel. Especially this weekend, it is going to be very very hot. Probably going to lose a lot of weight, fluids and hydration is very, very important for us all weekend, especially on a weekend like Miami, where it's so hot. [We] lose quite a lot of fluids every time we were in the car, it's really hot with fireproof underwear to balaclava, helmets. You get up to like 45 degrees (celsius) inside the castle. It's very important to stay hydrated throughout the weekend.
- Post Race Meal: Yeah, usually that's that's my go-to. The chefs we have here are Italian, so they do a very nice pasta. If I travel straight after the race, they'll cook me some pasta to take with me. Otherwise, on Sunday night, we can go a bit more with nicer flavors.
Recovery and Rest
With a race calendar that can include over 20 Grands Prix, recovery is essential to maintaining performance throughout the season.
- Sleep: Proper sleep is one of the most important recovery tools. Nico Rosberg sought specialist help to manage the jet lag that comes with travelling around the globe as part of the F1 circus, and getting the right amount of sleep at the right time was one of the many factors Rosberg credited for his title-winning campaign.
- Physiotherapy and Massage: After each race or intensive workout, drivers often work with physiotherapists to reduce muscle soreness, improve mobility, and address any strains or injuries.
- Cold Therapy and Stretching: Many drivers use cold baths or cryotherapy to reduce inflammation and soreness in their muscles.
The Role of a Performance Coach
Helped by a Performance Coach, whose role is to ensure they are at peak physical and mental power come race day, drivers are put their through their paces. Verstappen’s Performance Coach Bradley Scanes is a physio, but the role encompasses personal trainer, nutritionist and psychologist. The role was created in the '80s by Ayrton Senna who was the first to employ a personal physio. But Leberer also became a close friend and confidant to Senna, helping him to process events on and off track. Today, every driver is supported by a Performance Coach.
Off-Season Training
Off-season lasts from the final race of the year in December until the start of testing in February. That time is important to reconnect with family and friends, reset and unwind. But from early January drivers are back in the gym, hitting the weights to build body strength and cardio for stamina. Visa Cash App RB driver Daniel Ricciardo knows a thing or two about getting back to it. He likes to mix up his training regime with gym sessions followed by boxing and cardio. In the gym, he practices standard weight lifting exercises like deadlifts, squats, and kettlebell lunges, while also incorporates planks - even putting an extra plate on his back to add to the challenge! We train six times a week, two sessions a day for seven to eight weeks and we’ll be performing a mixture of cardiovascular endurance work, strength work and high-intensity work,” says Scanes.
Maintaining Fitness at the Track
Once the season starts, it’s all about maintaining fitness, which is why when the race track is clear, you’ll see drivers and pit crews running and cycling around the track. A 5k run is ideal for keeping drivers at peak fitness. You will often see drivers working with their Performance Coach on agility exercise and reaction times. Reflex stuff can really help raise your game,” says Ricciardo. “Stand really close to a wall, facing it. Stare at the wall as a mate behind you throws a tennis ball at it. Then when the tennis ball bounces off the wall, you’ve got to catch it with one hand. That’s good for your reflexes and your peripheral vision. It’s fun too!”
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