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The Subject Motorsports Fitness Program

1/21/2023

To be in shape to drive formula car cardio, core and upper body fitness are extremely important. Here is my daily fitness regimen (I take one day off a week):
Cardio: 30-to-40 minutes per day on an upright stationary bike – For the resistance setting, aim for the higher end of the scale for your target heart rate based on your age:

Age	Target Heart Rate Zone	Average Beats Per Minute
20	100 - 170	200
30	95 - 162	190
35	93 - 157	185
40	90 - 153	180
45	88 - 149	175
50	85 - 145	170
55	83 -140	165
60	80 - 136	160
65	78 - 132	155
70+	75 - 128	150

For my age, 67, I aim for a heart rate of 130-140 during the ride.

Strength Training:

I use a guided YouTube work out program published by Maddie Lymburner. Maddie is a Canadian fitness blogger who posts exercise videos to her YouTube channel, MadFit. I use Maddie’s warmup routine before each workout:
- https://www.youtube.com/watch?v=_koyK-obBQY&list=PLYC73Q89AecJ_S31Gne9VRPRZsma2j4Wu&index=1
I change up my daily routine picking 15-to-20-minute workouts at twice the weight or more that Maddie suggests – sometimes I double up on her suggested routines:
- https://www.youtube.com/watch?v=p2-FPCR0Q04&list=PLYC73Q89AecJ_S31Gne9VRPRZsma2j4Wu&index=2
- https://www.youtube.com/watch?v=9WujK6Q2y1M&list=PLYC73Q89AecJ_S31Gne9VRPRZsma2j4Wu&index=10
- https://www.youtube.com/watch?v=oOEgcLUfmj8&list=PLYC73Q89AecJ_S31Gne9VRPRZsma2j4Wu&index=13
- https://www.youtube.com/watch?v=L_Y9xspaU7I&list=PLYC73Q89AecJ_S31Gne9VRPRZsma2j4Wu&index=29
- https://www.youtube.com/watch?v=ohmXX0hvtag&list=PLYC73Q89AecJ_S31Gne9VRPRZsma2j4Wu&index=25
- Maddie has lots of routines to choose from based on your personal strength levels.

Core work:

Three sets of 20 crunches each day on a crunch bench or similar
Maddie’s 8 minute plank challenge twice a week - https://www.youtube.com/watch?v=USpiMe_2LU0&list=PLYC73Q89AecJ_S31Gne9VRPRZsma2j4Wu&index=6

Neck Exercises:

This is program I use each day - https://www.youtube.com/watch?v=6K1X2MredgM
Additionally, I lie on my back on my weight bench with my head dangling over the end the bench. I then lift my head toward my chest and tuck my chin – 20 reps, three sets

Stretching/Yoga:

Post workout yoga and stretching are a perfect way to end your workout – I generally do some kind of stretching/yoga three times per week. I follow Sarah Beth of SarahBethYoga on YouTube. Here are some selected videos that I use:

My total workout program takes about 90 minutes and I like to work out first thing in the morning at about 6:30 am.

Download the PDF version (printable) by clicking on this link.

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