training.

strength, cardio, sport and movement across the day.

48 high performers · 89 steps

hailey biebermodel · founder of rhode
- after family timestrength, sculpt, hot and reformer pilatesa rotating schedule of strength training, sculpt classes, hot and reformer pilates, and yoga.source
lebron jamesnba player · philadelphia 76ers; co-founder of ladder
- on waking (game day)stretch, activate, a small lift“i woke up this morning, went straight downstairs, got a stretch, did a little activation, like a little small lil’ lift.”source
- about 6 h before tip-offat the arena six hours earlyfor a 7 o’clock game he gets in at 1:15 to start the arena routine: activation, treatment, rehab, stretching and a lift, with the scouting report…source
- most daysabout 45 minutes of liftinghe lifts for about 45 minutes, and likes to lift on game days too; the schedule follows what he has already done that week, not the calendar.source
1 more on lebron’s page →
andrew hubermanneuroscientist · huberman lab
- before 2 pmtrain early, with caffeinehe prefers to work out early and drinks caffeine before resistance training, so he doesn’t lift after 2 pm.source
- 3 days a weekthree strength days, never two in a rowa leg day, a “torso” day (chest, back and neck) and an arms-and-shoulders day, each about an hour. legs means glute-ham raises, hack squats, leg…source
- 3 days a weeka long run, a tempo run, and tabatasa long, slow run; 30 minutes of tempo cardio; and 30 minutes of tabata-style hiit on an airdyne.source
1 more on andrew’s page →
steven bartletthost of the diary of a ceo · investor
- 7 pm (11 pm if he can)a workout every day, tracked by friendshe works out pretty much every day, at a gym in la or, if he can’t get out, a backup home gym with adjustable dumbbells.source
cristiano ronaldofootballer
- every daytrain on commitment, not mood“you think i go to the gym every day wanting to? it’s not true… i go because there’s a commitment.”source
- all dayabout 17,000 stepswhoop showed an average of about 17,000 steps a day, much of it playing with his kids as well as football.source
joe roganhost of the joe rogan experience · ufc commentator and comedian
- straight out of the plungemobility to warm back upright outside the plunge: swings, twists and golf swings.source
- thenthe kettlebell circuit20 squats and 20 push-ups at a time up to 100 of each; 70 lb kettlebells for three sets of 10 per arm of swings, presses, windmills and renegade…source
- after a flighthard cardio to beat jet lag15–20 minutes with his heart rate above 150, ideally up to 180–190, like tabata sprints on an airdyne bike.source
simone bilesgymnast · most decorated in the sport
- usually earlyhorseback riding lessonsher main workout besides pilates: riding lessons at stables next to her house, usually early in the morning. ice skating lessons are next, since the…source
- with her husbandyoga and pilates, not for performanceshe does yoga and pilates “so i can say i’m doing a little movement.” her husband takes her to pilates, which she calls “very hard, pure pain and…source
bryan johnsonfounder of blueprint
- 6:0060–90 min workoutbalance, flexibility, strength and cardio; about 6 hours a week in total.source
- all dayup every 30 min; fluids stop at 4 pmplus 5–10 minutes of activity after each meal.source
emma gredeco-founder of good american and skims
- 5:30 am, five daysweights three days, reformer pilates two“i’m lifting weights three days a week and the other two days a week i do reformer pilates with a trainer, which i really love.”source
stephen currynba player · golden state warriors
- morningmobility and core“some type of mobility stretching or core work in the morning if we don’t have shootaround.”source
rhonda patrickbiomedical scientist · foundmyfitness
- 2× a week, 1 h30 minutes heavy, 30 minutes intervalswith a coach: first 30 minutes of heavy, low-rep strength (straight-bar deadlifts, squats, cleans, front or back squats) resting about 2 minutes…source
- 2× a week, 80 minintervals with her girlfriendsabout 80 minutes of high-intensity work with more recovery: rower, assault bike and ski erg mixed with chest presses, assisted pull-ups and lighter…source
- ~4 miles a weekeasy-ish runs, often with her husbandruns of 2 to 3 miles, about 4 miles a week these days (6 at most). weekends, a family hike, sometimes with a sprint up the hill.source
1 more on rhonda’s page →
tony robbinslife and business strategist · co-author of life force
- most dayshard traininghe says he trains “like a crazy person” and is stronger today than at 25, with more aerobic and muscle capacity.source
mikaela shiffrinalpine ski racer · record holder for world cup wins
- then30-minute warm-upcore activation before she heads up the mountain.source
- 7:30–8 amtwo to five hours on snowpractice runs on the mountain.source
- afternoongymconditioning for cardio, strength or mobility, then film review.source
wim hofbreathing and cold-exposure teacher · “the iceman”
- after the colddumbbells in the gardenhe’s trained this way for decades, then stretches: “i’m 66 and still flexible enough to do the splits.”source
jack dorseyco-founder of block and twitter
- 7:30five-mile walk to work (2019)about 1 h 15 at a brisk pace, walking straight into the morning sunlight, with podcasts, audiobooks or just thinking.source
- home days7-minute workoutone to three rounds of the 7-minute workout from the seven app, or a tabata bike.source
katie ledeckyswimmer · nine-time olympic gold medallist
- 6–8 amswim, then weights“my morning practice is from about 6 to 8 a.m.… after swimming and lifting weights, i’m done around 9:30 or 10.”source
- afternoona second two-hour sessionleftovers or a salad first, then another two hours in the pool. “i train about 25 to 30 hours a week.”source
mark hymanphysician · author
- morningresistance-band workoutabout 30 min, 4–5 days a week, plus stretching; hikes, tennis or biking 4–5 times a week.source
sara blakelyfounder of spanx and sneex
- 6:30yoga at home“i try to do yoga at my house at 6:30 a.m.,” then gets her four children ready for school. (2018)source
lewis hamiltonformula 1 driver · seven-time world champion
- out of bedstretch first“stretching is the first thing i do as soon as i get out of bed.”source
- morninga 6–8 mile run“i still love to run.” he calls running part of his meditation: “that’s where i get most of my thinking done.”source
- afternoonhiit, pilates or yoga“i can’t really do too much weights because otherwise i get too heavy. so mostly it’s pilates and yoga.”source
casey meansphysician · co-founder of levels · author of good energy
- 6:30a group workout classan f45 class with her partner; on the drive she checks her oura sleep score and her levels glucose data.source
- worktreadmill desk, water with lemon and saltshe starts work walking slowly at a treadmill desk, then shifts to a standing desk outside as it gets sunnier, with a big jug of water with lemon…source
patrick bet-davidfounder of valuetainment and php agency · host of the pbd podcast
- 5 or 6 amweights before workhis workout is in the morning, with his trainers.source
- 3+ days a weekthree workouts a week, since 14six days a week from 14 to 25 while he chased mr. olympia; now three is the floor and he often does four or five.source
arnold schwarzeneggerbodybuilder · actor · former governor of california
- after coffeebike to the gymhis cardio is the ride there and back.source
- morningtrain for about an hourresistance training.source
gabrielle lyonphysician · founder of muscle-centric medicine
- ~4:45 amup early to train“i wake up, it could be around 4:45… i will get up early… and i will train.” a garage set-up with kettlebells, and her kids often train with her.source
- 3–4 days a weekkettlebells and heavy weights“i do a lot of kettlebells… a lot of functional movements.” her workouts were programmed by coach melissa paris (2020).source
jocko willinkretired navy seal commander · author · co-founder of jocko fuel
- ~1 hourgarage-gym workouta four-day rotation (pull, push, lift, squat) with a warm-up, then core and cardio; sometimes a surf or a beach run after.source
- after workbrazilian jiu-jitsuhe’s a black belt and trains at a san diego gym he co-owns.source
kayla barnes-lentzlongevity biohacker and podcast host
- mid-morningstrength training, then a bike sessionlifts, then rides an ai-guided resistance bike.source
- after dinnerwalk with her husband source
novak djokovictennis player · 24 grand slam titles
- morning (2013 book)90-minute hitting sessionthen stretching and a sports massage.source
- after lunch (2013 book)weights or bands, then a protein drinkan hour with weights or resistance bands, a protein drink, then another 90 minutes on court.source
whitney wolfe herdfounder and ceo of bumble
- morningvibration plate, multitaskingaffirmations playing on the power plate while she brushes her teeth and does posture exercises.source
- morning30 minutes of strengthalternating legs, arms and abs (2018).source
gary breckahuman biologist · host of the ultimate human
- latermovehe lists exercise among his seven morning steps; the episode doesn’t give one fixed workout.source
tom bradyseven-time super bowl champion; retired in 2023 · now a fox nfl broadcaster
- earlier in the day (2017 book)train early, not at night“if you exercise at night, make sure it’s two to three hours before you go to sleep.”source
emily obergfounder and ceo of sporty & rich
- classheated mat pilatesheated mat pilates in la; in paris a class at burning bar, then 45–60 min of jog-walk intervals on a treadmill at a 1.5 incline. tennis and daily…source
peter attiaphysician · author of outlive
- earlyworkout first thingeven when travelling, he says he gets up first thing to train. weekly: about 4 h of zone 2, one vo2-max session and four strength sessions, plus…source
pia mancefounder of heaven mayhem · host of pia’s pod
- earlyworkoutpilates by bryony at home, or weights with a trainer twice a week; walks (10k steps about three days a week).source
rich rollultra-endurance athlete · podcaster
- ~4:00home-gym workout, every daya daily session in his home gym, built in a shipping container; some days only 30 minutes. he photographs the gym clock each morning and posts it.source
tim ferrissauthor and podcaster
- some days (2025)rucking dog walk for coffeeon days he skips the cold plunge, maybe “a walk with my dog with a rucksack on to go get coffee.”source
- +25 min (2015)hang or brief exercisea short hang from a bar; his notes link a pull-up rig and gravity boots.source
eliud kipchogemarathon runner · two-time olympic champion
- 6:00 am (2021)morning runhe keeps detailed training logs: time, pace, place and which shoes he wore.source
- 4 pm, then 7:30 pmsecond run, then dinner“lunch, massage, the 4 o’clock run, evening tea, relax, go to sleep. as simple as that.” camp dinner is always at 7:30.source
ben greenfieldbiohacker · author of boundless
- 5:30 amstretch, foam roll, a little breathworkusually in sunlight, plus 100 jumping jacks watching the sunrise most mornings.source
- 8:15 amworkout or sauna, then cold30–45 min, followed by 2–3 min cold plunge or cold shower.source
brian cheskyco-founder and ceo · airbnb
- first thing20 minutes of fasted cardiothe stairmaster or a hill walk with his dog, on an empty stomach. “there’s a lot of hills where i live, so i try to do that for like 20 minutes in…source
- 7:30–8 pmweights with a trainer, then cardioweights four times a week with a personal trainer, a former mr. universe, then half an hour of cardio. arms go with shoulders: two biceps and two…source
andy galpinhuman performance scientist · host of perform
- early afternoondog walk, no headphonesafter about four hours of work, 20–30 minutes in the hills with his wife. “no headphones, no calls.”source
- 1–2 pmtrain after lunchlunch around 12–12:30, an hour to digest, then training. it splits the day into two work blocks.source
jesse itzlerco-founder of 29029 and marquis jet · author
- 8–10 amtwo-hour workouta run, bike or swim most mornings.source
mark zuckerbergco-founder and ceo of meta
- before workabout two hours of trainingweights or mma, about two hours, before the workday (2025).source
- every morningweights, half of it rehabhe trains every morning, weights plus mma; since tearing his acl, about half of his weight work is rehab (2025).source
- 3–4× a weekjiu-jitsu and mmathree to four jiu-jitsu or mma sessions a week (2023).source
1 more on mark’s page →
george heatonco-founder and creative director of represent and represent 247
- 4:30 amtrain at 4:30a mix of weights and endurance: a crossfit-style workout of the day with extra time added.source
- every 6–12 weekschange the training blockhe rotates between crossfit, hyrox, marathon running and bodybuilding blocks of six to 12 weeks.source
sahil bloomauthor of the 5 types of wealth · investor and writer of the curiosity chronicle
- while the coffee brewshis 5-5-5-30five push-ups, five squats, five lunges per leg and a 30-second plank, a habit he’s kept since early-morning college baseball practices.source
- 9–11 amtraining on the calendara daily block for training, typically between 9 and 11 am: a mix of running and lifting.source
- lift dayscompound lift first, core lastduring marathon training: four lifts a week on an upper/lower split, each starting with a compound lift for four sets of 3–8, then secondary…source
chris hemsworthactor · founder of centr
- most daysmore cardio, less liftingsince learning of his alzheimer’s risk he lifts less and does more cardio and endurance work.source
mark wahlbergactor · producer · co-founder of performance inspired and municipal
- 45–60 minone workoutone session a day, five days a week (three on, a rest day, two on, a rest day, per his 2024 interview). he ships a portable gym ahead when filming…source
gwyneth paltrowactor · founder of goop
- morningabout an hour of exercisetracy anderson three days a week and heavy reformer pilates twice a week, “because my perimenopausal bones need to do heavy.” (2025)source
jennifer anistonactor · founder of lolavie
- workoutpilates and pvolvepilates plus pvolve, “my new obsession”; yoga is on hold because of injuries (2024). in 2023 she described 15–20 minute functional sessions.source
serena williams23-time grand slam champion; founder of wyn beauty and serena ventures
- before 7:00 on busy dayswater, then a workouton event days she’s up before 7 to drink water and work out before her beauty routine.source
- most dayscardio, every day if she canhiit, a little stretching and strength, but mostly cardio: running when her knees allow, the elliptical, or a walk of a few miles. she does cardio…source
venus williamstennis champion · entrepreneur
- earlytennis before the midday sun“i’m kind of miserable at first, but once i get started, it’s fine, and it’s nice to finish early.”source
- non-match dayscourt, gym or recovery“i’m either on the court getting as many reps in as possible for cardio, in the gym doing strength work, or recovering.” (2024)source