Daniel Ricciardo may have stepped back from Formula One, yet he isn’t hitting the brakes on his fitness journey anytime soon.
The Australian racing legend has shared that he enjoys a slower pace these days, but he’s still fully committed to staying fit.
At 36, Ricciardo recently reflected on how his training has evolved since leaving the track last year.
Training as an F1 Superstar: Lightweight and Neck Strength
Ever found yourself racing down the highway with fast food in your lap? It’s a bit surprising to think why a race car driver needs to be in peak physical shape.
Ricciardo emphasizes that fitness is non-negotiable for Formula 1 racers. The demands of high-speed racing come with G-forces and mental fatigue that push both body and mind to the edge.
When he was active in racing, Ricciardo trained six days a week, often twice daily. You might think it was all about getting stronger, but his approach may surprise you.
His focus was on strength while staying light around 155 pounds to maximize speed. “You can’t really bulk up much,” he explained.
Crucial to his regimen were neck-strengthening exercises with harnesses and resistance bands. Why? Because during races, drivers face extreme G-forces—often 5-6 times gravity—which requires strong neck muscles to endure the pressure.
Gravity Countermeasure Core
Additionally, Ricciardo paid particular attention to core strength through exercises like planks, bridges, and pull-ups.
A robust core is vital for countering those G-forces and ensuring stability within the cockpit over a grueling two-hour race. It helps maintain posture and reduces the risk of injury or distraction.
Don’t Forget Leg Day
Strong legs and ankles were equally important for Ricciardo, enabling him to exert exact pressure on the brake pedal and extend his knees properly. This involved movements like weighted calf raises, kettlebell lifts, and step-ups.
He trained for lean, functional strength and endurance to cope with heat, maintain focus, and manage hydration during intense races.
“In Formula 1, everything happens so fast. If it becomes blurry and you can’t focus, that’s when mistakes happen,” he noted, acknowledging the inherent dangers of the sport.
Ricciardo’s Current Workout and Burnout
Ricciardo’s fitness objectives have now taken a different direction.
“The best part is that I’m focusing on my own happiness and well-being,” he shared. “I can exercise without the intense pressure I previously faced.”
He aims for at least an hour’s worth of daily physical activity, often choosing outdoor workouts like mountain biking and running.
“Running feels therapeutic,” Ricciardo said. “It gives me time to reflect and feel good about myself.”
He also spends time at the gym, revisiting strength basics that he had neglected recently. “I’ve really enjoyed squats, deadlifts, and bench presses,” he added. “It feels beneficial for me.”
Ricciardo aims for 8 to 12 reps in his sets, trying to avoid burnout by keeping his intensity at a manageable level.
Cold Wellness Practice
About four times a week, he starts his mornings with dynamic stretches to loosen up. He also attempts to meditate every other day, though he admits to struggling to stay focused for more than a few minutes.
“It’s strange how difficult it is to just sit still,” he commented. “I’ve been at it for six months, and I’m still not great.”
He felt relieved to leave behind the intense neck exercises from his racing days.
Supplement Routine for Energy
Ricciardo continues to use the same supplements he relied on during his racing career. At the time, it was primarily to stay healthy amid a grueling schedule. Now, they help him maintain energy.
He partners with a wellness brand and starts every day with a mix of greens designed to boost endurance and cognitive performance.
He uses amino complexes and creatine for lean muscle support and faster recovery, and ensures he’s well-hydrated with daily electrolytes.
Recently, he added an amino acid supplement that aids in managing stress while enhancing relaxation and focus.
Now that he’s free to bulk up, Ricardo treats himself to a protein shake or two.
He offers simple advice for anyone wanting to reclaim their fitness journey: “Stick with it. Building muscle takes time, and results don’t happen overnight, but consistency pays off.”
