Speed, strength and recovery: The three pillars of F1 driver fitness

Drivers have intense training schedules to get them fit for the season and keep them at the top of their sport. 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. Just take a look at some of Verstappen’s training in action.

For driver and machine to become as lightweight and aerodynamic as possible together, F1 drivers try not to put on a lot of muscle mass. Verstappen trains mostly working with his own body weight, meaning that his training is also made up of going on easy runs, doing free weight exercises as well as body weight training.

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.

Austrian Jo Leberer took on the role of training the Brazilian, creating an exacting training schedule that transformed the young Senna into a racing machine. 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.

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!

A 5k run, swim or mountain bike ride are excellent to build endurance. “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. “On a typical pre-season day, we’ll do some endurance stuff in the morning so about 50 to 70 minutes of running or cycling and then a strength session in the afternoon.”

And drivers have their own preferred methods: Red Bull Junior Team alum Carlos Sainz has a weighted helmet to wear while he goes karting.

While some drivers use a weight, Pérez has a steering wheel connected to weights to build specific muscles for driving, making it invaluable training for preparing for race day.

“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!”

Relaxing after a race is also essential, as Scanes explains: “A 24-race season, you spend a lot of time away from home, a lot of time travelling and doing that work. After a race, a few beers and a couple of days off is never a bad thing!”