MotoGP™ riders train using a mix of high-intensity cardio, strength training, reaction drills, flexibility work and mental focus exercises. They also ride different types of motorcycles to sharpen their skills and stay race-ready throughout the season.
To perform in the upper echelons of MotoGP™ the riders must reach an extremely high level of physical fitness. So exactly how do MotoGP™ riders train to achieve the requisite fitness to compete in relentless races, on hugely powerful motorbikes which reach speeds in excess of 360km/h (223mph)?
By combining multiple MotoGP™ training routines, riders can maintain high levels of aerobic fitness, flexibility, functional strength and stamina, in addition to finely tuned reflexes.
Specialised MotoGP™ rider workouts are essential in order to be able to deal with the huge physical demands of handling such high-speed motorcycles over long race durations, which regularly exceed 120km in distance in just over 40 minutes of action.
Riders must also be able to competently perform when continuously traveling around the globe to different racing venues throughout the season, with a demanding schedule which sees them under the spotlight from Friday morning practice to Sunday afternoon’s race at 22 Grands Prix per year.
‘Fail to prepare and prepare to fail’ would be sage advice for these superhuman, ultra-talented racing heroes.
In this article we’ll explore how MotoGP™ riders train to maintain peak physical and mental performance. We will look at the riders’ MotoGP™ fitness routines, including reaction training, strength training, endurance exercises, off-road training and on-track practice.
MotoGP™ Riders' Fitness Requirements
The key fitness attributes MotoGP™ riders must develop include the following:
- Core strength: This helps maintain balance, control and optimal body positioning on the bike.
- Upper body strength: Necessary for handling the bike, especially during braking and cornering.
- Lower body strength: Critical for balance, leg grip and body positioning.
- Cardiovascular endurance: Ensures sustained focus and energy throughout the race.
- Flexibility and mobility: Reduces injury risk and improves control.
- Sharp reflexes: Enables riders to react quickly to high-speed, split-second race situations.
- Good power-to-weight ratio: Ensures riders maximise aerodynamics, control and speed with lean muscle mass.
- Mental fitness: Important for maintaining focus, decision-making and composure under pressure.
- Fast recovery capabilities: Allows riders to sustain performance and training intensity with minimal downtime.
MotoGP™ Riders' Physical Training Routines
MotoGP™ training routines vary from rider to rider, combining different elements of high-intensity cardiovascular training, low intensity cardio, specific strength training, flexibility/mobility sessions and reaction time and reflex training.
MotoGP™ rider workouts also often include training on other types of motorcycles, different to the prototypes used in Grand Prix racing. So MotoGP™ riders often train on motocross bikes, flat track bikes, Supermoto bikes or road bikes on private circuits.
High intensity cardio routines
MotoGP™ riders work on improving and maintaining their fitness levels through high intensity cardio training which incorporates activities such as skipping, circuit training and HIIT sessions (high-intensity interval training). Running, cycling, rowing and swimming routines can also include periods of higher intensity training.
High intensity cardio training is crucial for MotoGP riders as it raises cardiovascular endurance, allowing them to maintain peak physical and mental performance. It improves oxygen delivery, stamina and recovery times, while helping riders stay sharp, manage stress and maintain control under intense physical and mental strain.
Why Endurance and Stamina Workouts make a difference in MotoGP™
Whilst activities such as cycling, running and swimming can include bursts of higher energy output, MotoGP™ riders also perform these activities at lower intensity, over longer periods, whilst still working on their cardiovascular fitness.
Walking and hiking are also great activities for riders and on Thursdays before Grands Prix, it is traditional for the riders to walk around the circuits with their crew chiefs and team members, simultaneously undertaking exercise whilst inspecting the track. Riders are often also seen cycling and running around MotoGP™ circuits on Grand Prix weekends as part of their training regimes.
Low intensity cardio training is important for MotoGP riders as it increases aerobic endurance and boosts overall cardiovascular health without overloading the body. It helps with weight management, enhances stamina for longer races, and promotes active recovery between high-intensity sessions, reducing injury risk and improving long-term performance.
Specifically on the topic of weight management, maintaining an ideal weight is essential for MotoGP riders, as it can affect the performance of the bike. A rider carrying extra weight may experience slower lap times and reduced maneuverability.
Specific MotoGP™ strength training
MotoGP™ riders train to be specifically strong in terms of grip, arm strength, shoulder strength, neck strength, core strength and leg strength.
However, riders must aim to achieve and maintain this strength without gaining too much weight or bulk, as they want to remain aerodynamic, agile, light and mobile when on their bikes.
Riders strive to maintain a lean yet muscular physique to cope with the physical demands of motorcycle racing. Strength training helps him to develop stronger muscles, which in turn helps him to generate more power and speed on the track.
MotoGP riders focus on functional strength training to maintain lean muscle mass and enhance control.
Typical strength training exercises may include:
Upper Body: Pull-ups, push-ups, dumbbell rows and resistance band work - for grip, shoulder strength and back control.
Core: Planking, mountain climbers, leg raises, balance board exercises and medicine ball or cable rotations – to stabilise the body for braking and cornering.
Lower Body: Squats, lunges, step-ups, dead lifts and calf raises – strengthen the legs for bike control and endurance.
Strength training can also help to prevent injuries, such as muscle strains or tears. Strength training can improve the riders’ overall balance and stability, which can help to reduce the risk of crashes on the track.
Reaction Time and Reflex Training for MotoGP™
MotoGP riders use training techniques such as light board sessions, and hand-eye coordination exercises to improve reaction time and control.
Light boards enhance reflexes and visual responses. Hand-eye coordination drills like juggling or reaction ball catches sharpen focus and fine motor skills. These exercises increase a rider’s ability to react with lightning quickness, make ultra-fast in-race decisions on braking and overtaking and maintain precision in high-pressure race conditions when they are attacked by their rivals.
Many riders also use cognitive training, undertaking specific exercises for the mind, such as object tracking, dual-task drills and reaction time games to improve reaction speed and decision making.
Some riders train using MotoGP™ racing simulators and the official MotoGP video game to improve track familiarity and reaction speed. The skills required for virtual racing are similar to some of those needed in real-life racing, such as quick reflexes, good decision-making, and the ability to stay focused for long periods of time.
Mental Training and Focus for MotoGP™
Being mentally strong is an absolutely vital element of success in MotoGP. The riders face adversity, injuries, hugely varied weather conditions, intensely fierce competition on track and a relentless schedule of races throughout the MotoGP season.
It takes an immense level of mental fortitude to be ready for battle at each Grand Prix. Many riders work with sports psychologists and coaches to enhance their emotional and mental readiness for elite level competition in the most exciting sport on earth.
With these mentors and coaches they work on:
- Visualisation Techniques: Riders mentally simulate race scenarios, imagining perfect laps, overtakes, responses to challenging situations and visualising success.
- Stress Management: Breathing techniques, mindfulness and relaxation strategies.
- Focus & Concentration: Exercises to block distractions and maintain laser focus during races.
- Self-Talk & Confidence Building: Replacing negative thoughts with positive, performance-focused affirmations
Training on other types of motorcycles
The permanent riders on the MotoGP grid are only allowed to ride their MotoGP prototype bikes at official events, meaning Grands Prix and official tests, unless allowed under the MotoGP Concessions System. Outside of this track time, many riders train on other types of bikes, honing their racing techniques, whilst also working on their fitness levels.
MotoGP™ riders use different forms of motorcycles such as motocross bikes, flat track bikes, Supermoto bikes or road bikes to train on public and private circuits. Riding at high intensity on these types of bikes helps riders to refine handling skills, increase adaptability to different conditions, maintain specific riding fitness and also simply have some fun whilst staying on top of their game.
Motocross training helps riders to develop a strong sense of balance and bike control on unstable and unpredictable surfaces, such as loose dirt and gravel. Riding a motocross bike requires riders to constantly make quick and precise adjustments to their body position and throttle control in order to maintain balance and control of the bike, which logically can really help with their on track performances.
However, motocross can be a risky sport, with MotoGP riders past and present such as Valentino Rossi, Andrea Dovizioso, Danilo Petrucci, Marc Marquez, Pedro Acosta and Fabio Quartararo all having suffered injuries whilst MX training.
Despite this, motocross training remains very popular with riders as a high risk-reward activity. For many riders it is the ultimate form of motorcycle training away from the circuit.
Fitness from On-Track Training and Practice Sessions
During particularly intense periods of the MotoGP season, for example when the riders are racing in ‘back-to-back’ Grands Prix over consecutive weekends, they have less time for training and recovery, so may be merely topping up their fitness whilst not on track.
Given that the riders may spend 3.5 to 4 hours on track on their bikes per Grand Prix weekend, that totals up to 75 - 85 hours of track time per season, excluding tests. All this adds up and track time on their monstrously powerful MotoGP bikes only adds to the incredible fitness levels of riders at the top level of motorcycle racing.
Official tests throughout the season increase the hours of track time, whilst pre-season testing can often be gruelling with many hours spent on the bike in hot conditions, which helps the riders prepare physically, mentally and from a technical perspective on the bike.
The importance of recovery and injury prevention
Whether riders are recovering from their exertions at a Grand Prix, from an intense series of training sessions, from a long-haul international flight or from a specific injury, there are many techniques they use.
Recovery is vital for staying in good shape, getting back in shape after an injury and also for preventing potential future injuries.
Recovery is boosted by the following activities and techniques:
- Assisted and isometric stretches
- Yoga and Pilates style exercises
- Specific mobility and flexibility exercises for riders
- Sports massages
- Specific physiotherapy routines
- Active recovery - gentle running, cycling, swimming, walking or playing low impact sports such as padel and table-tennis
- Meditation sessions
- Good amounts of absolute rest and sleep
- Hydrating and fuelling the body correctly
Diet and Nutrition for MotoGP™ Riders
Nutrition plays a vital role in maintaining a MotoGP rider's endurance and energy levels, with tailored meal plans, hydration techniques and supplements all helping them to train effectively and race at super high intensity.
MotoGP riders ensure that their diet includes the right mix of complex carbohydrates - such as fruit, vegetables, beans, lentils, pasta, rice, bread and oats – to give them the energy they need for racing and training.
Meanwhile, consuming lean proteins like yoghurt, tofu, eggs, nuts, seeds, beans, chicken breast, fish and lean beef is vital for muscle repair and recovery.
Riders will aim to stay highly hydrated, drinking at least 3 litres of water or other fluids per day to replace hydration lost through perspiration. Certain vitamin and health supplements will also be consumed, whilst during longer training sessions and during demanding Grand Prix weekends riders might use high energy snacks and sports drinks to quickly replenish energy and fluids.
Fans will also see humps on the back of the riders’ leathers, in which they carry water bags, allowing them to rehydrate on-track during sessions and races via a drinking tube connected to their helmets.
MotoGP™ Riders and Their Specific Training Methods
Each rider in MotoGP has their own training routine, which is personalised to them according to their body type, riding style, past injuries and particular preferences.
Like many MotoGP riders, former Grand Prix regulars such as Cal Crutchlow and Aleix Espargaro are both super keen cyclists. Some observers believe both could even have competed professionally in cycling, with Crutchlow often training on his beloved bicycle alongside his friend and cycling legend Mark Cavendish, whilst Espargaro still trains with numerous friends from the pro cycling peloton.
Brothers Marc and Alex Marquez have famously trained together throughout their professional careers, with both enjoying cycling, running, gym workouts and riding motocross together. Marc has of course worked tirelessly at his fitness and at specific injury recovery processes, having notoriously suffered serious arm and shoulder injuries in recent years.
The Ducati star and six-time premier class World Champion is one of several riders who has fine-tuned his fitness at the Red Bull Performance Centre in his quest to regain the MotoGP crown.
Yamaha rider Fabio Quartararo is famed for his impressive skipping rope skills, intense gym workouts, and long distance running sessions, as well as sharpening his skills with consistent motocross training.
At Valentino Rossi's prestigious VR46 MotoRanch, located close to his hometown of Tavullia in Italy, the MotoGP Legend has created a purpose-built gently undulating track, on which he, members of his VR46 Academy and many other riders have trained over the years.
Rossi and his many illustrious academy graduates – such as Francesco Bagnaia, Franco Morbidelli, Luca Marini, and Marco Bezzecchi - have used the facility to train on flat track motorcycles, enjoying great fun riding together whilst improving control and precision on their bikes.
MotoGP™ rider fitness Q&A?
- Do MotoGP™ riders lift very heavy weights? No. MotoGP riders focus on building lean muscle for control and stability on their bikes, whilst also working on areas of fitness such as endurance, flexibility and quick reactions.
- Is size and weight a disadvantage? Some lighter riders may struggle with handling bikes in certain conditions, whilst bigger riders have the challenge of keeping light, agile and aerodynamic on the bike. It’s all about balance, with riders needing good strength without unnecessary bulk.
- Do MotoGP™ riders need to train all year round? Yes. Although riders might take a short break for complete rest just after the season finishes, they soon resume their workouts and pre-season training can be just as intense, if not harder than regular season training, as the riders diligently prepare themselves for the next season.