Daniel Ricciardo might’ve waved the checkered flag on his Formula One career, but don’t expect him to hit the brakes on his fitness anytime soon.
The Australian racing star is “enjoying life in the slow lane,” but off the track, he’s still charging full-speed ahead when it comes to his health.
The Post caught up with Ricciardo, 36, to see how his workouts have shifted gears since hanging up his helmet last year — and which wellness products he still counts on every morning.
Training as an F1 superstar: Stay light and keep your neck strong
If you’ve ever sped down the highway with a McDonald’s drive-thru bag in your lap, you might wonder why a race care drives need to stay in top shape.
But Ricciardo said that for Formula 1 athletes, fitness is non-negotiable. Drivers must be able to endure punishing G-forces, grueling hourslong races and intense mental fatigue that push their bodies and brains to the limit.
When he was racing, Ricciardo trained six days a week — often twice a day. But his workout goals might surprise you.
The focus was being strong but also “really light,” since he had to stay under roughly 155 pounds to maximize speed.
“We couldn’t do much strength training and you really can’t put on much muscle,” he said.
One key part of his routine was neck-strengthening exercises using harnesses and resistance bands. These are vital because during cornering, braking and acceleration, drivers experience immense G-forces — often five to six times the force of gravity — and their neck muscles have to be strong enough to withstand that intense pressure.
A gravity-fighting core
Ricciardo also focused on developing a strong core with exercises like planks, bridges and pull-ups.
A strong core is essential to help resist those intense G-forces and also prevents the body from being jolted around inside the cockpit.
Since races can last up to two hours, maintaining good posture and preventing fatigue are also critical. A solid core helps drivers stay comfortable and alert, reducing the risk of injury or loss of concentration.
Don’t forget leg day
Ricciardo also needed powerful quadriceps to extend his knees when braking, plus strong legs and ankles to apply the precise force required on the brake pedal.
To achieve this, he turned to moves like weighted calf raises, kettlebell lunges and step-ups.
Ricciardo trained for lean, functional strength that could support endurance — helping him maintain a high heart rate, manage fluid loss from sweat in extreme heat and stay laser-focused for up to two hours behind the wheel.
“In F1, everything is coming at you so fast. Once that gets blurry and you don’t have the capacity to keep the frame in focus, that’s when mistakes happen,” Ricciardo said.
“There’s no denying it’s a dangerous sport, and you just never want to expose yourself through a lack of preparation,” he added.
Ricciardo current workout — and his burnout-proof method
These days, Ricciardo’s fitness goals have shifted gears — and so has his approach to working out.
“What’s really nice is I’m just training for myself, my own happiness and wellbeing,” he said. “I’m able to put on some weight and do things I deprived myself of for a long time. I’m getting a new enjoyment out of it.”
He aims for at least one hour of physical activity a day. That often includes outdoor workouts, like mountain biking or running.
“Going for a run is therapeutic for me,” Ricciardo said. “It’s a way for me to feel good about myself and have some personal time to reflect on things.”
He also frequently breaks a sweat in his home gym.
“I’d been neglecting a lot of the basic strength exercises because of trying to stay under weight, so I really enjoy doing squats, deadlifts and bench presses,” he said. “That’s been really, really good for me.”
“It’s crazy that sitting still can be so powerful — and so hard to do. I’ve been doing it for six months now and I’m still terrible at it.”
Daniel Ricciardo
Ricciardo aims to complete eight to twelve reps per set, hoping to avoid burnout.
“I’m trying to train at like a six or seven out of ten,” he said. “That way I can do it more frequently.”
The “chill” wellness practice that’s easier said than done
About four days a week, he starts his mornings with dynamic stretching to wake up his body and loosen stiff muscles. He also tries to meditate every other day, but only manages five to eight minutes at a time.
“It’s crazy that sitting still can be so powerful — and so hard to do,” he said. “I’ve been doing it for six months now and I’m still terrible at it. My thoughts are still pinballing around everywhere.”
He’s also relieved that to put neck-strengthening exercises behind him.
The supplement routine that keeps him going
“I still take the same supplements now as when I was racing,” Ricciardo said. “Back then, it was just to avoid getting sick with the crazy schedule. Now, I take them and have energy.”
Ricciardo, a longtime partner of wellness brand Thorne, starts every day with their Daily Greens Plus — a blend designed to boost endurance, enhance cognitive performance, support cellular energy production and provide antioxidants that promote healthy aging.
He also takes the company’s Amino Complex and creatine, two staples that help support lean muscle growth, increase strength and speed up recovery. To stay hydrated and keep energy levels steady, he sips Thorne’s Daily Electrolytes drink.
One newer addition to his routine is theanine, an amino acid known to support a healthy stress response while promoting relaxation, focus and memory.
Now that he’s able to bulk up, Ricciardo often indulges in a protein shake or two as well.
With nearly 2 in 5 US adults obese — and many more falling short of recommended exercise guidelines — the star has simple advice for those looking to rev up their own fitness journey.
“You just have to stay with it,” he said. “I’ve been trying to put on muscle for nine or ten months. Things don’t happen overnight, but over time, you feel everything — and the results show. I feel so much better about myself now.”
