Here’s the Exact Routine Lando Norris Uses to Get Ready for an F1 Season
There’s more to competing in Formula 1 than simply managing a fast car, and Lando Norris is well aware of that. He commits to staying race-ready by following a detailed routine built around precision, stamina, and recovery. It’s designed to push him through controlled stress, measure how his body responds, and bolster the systems he relies on inside the car.
Each phase of Norris’ preparation is guided by performance data and real-time feedback from his longtime trainer, Jon Malvern. It gave him a winning start in 2025—and it’s also what keeps him competitive across an increasingly demanding calendar.
Assessment Day Marks the Beginning
At the start of every season, Norris heads to Swansea for what he openly calls his toughest day of the year. His coach runs him through a full diagnostic session to assess every element that could affect race performance. It begins with medical scans to track body composition, mobility, and internal metrics that influence energy output and recovery.
The physical testing phase includes full-effort sprints, reflex challenges, and simulated heat exposure. By replicating the conditions inside the cockpit, his team identifies where he’s improved and where attention is needed. Norris finishes the session completely spent, but better informed about what comes next.
Cardio Sessions Build Endurance and Heat Tolerance
The F1 driver directs much of his off-track training to build endurance that lasts beyond the first half of a race. One of his primary workouts involves a four-minute sprint at maximum intensity, measured by how far he can go without slowing down.
He follows this with extended runs and indoor cycling, often in heated environments. Running in layers or with heaters on replicates the extreme temperatures of race weekends. It also improves cardiovascular resilience and teaches the body to operate efficiently when it’s under thermal stress.
Strength Work Targets Race-Specific Muscle Groups
Image via Wikimedia Commons/Andrea Volpato
Driving an F1 car places unusual strain on areas most athletes don’t train. Norris works heavily on neck strength, since the head experiences constant lateral force during braking and cornering. Weighted resistance exercises help reinforce those muscles, so they stay functional under pressure.
Beyond the neck, he builds strength in his core and glutes to maintain control during long stints. The physical structure of his training follows a rotation across the week—typically four days of effort, followed by one rest day. During longer season breaks, those sessions increase in duration and complexity.
Nutrition Prioritizes Minimalism and Timing
Image via iStockphoto/Nadiia Borovenko
As far as diet goes, on a regular day, the athlete starts with overnight oats or eggs and follows with a lean lunch like a chicken salad. He keeps meals easy to prepare and tends to eat at familiar local spots or use batch-cooking in advance to avoid disruption.
His race weekend meals are created to be light but consistent. Breakfast might include eggs, toast, and yogurt. Lunch usually features a chicken wrap—something he’s relied on for years.
After races, he refuels with comfort foods like a chicken burger, sweet potato fries, and pancakes.