The Subject Motorsports Fitness Program

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:
  • https://www.youtube.com/watch?v=Nw2oBIrQGLo&list=PLYC73Q89AecJshuKBzvz1hU3CvQMn6Sbb&index=1
  • https://www.youtube.com/watch?v=FjFFasD3kr0&list=PLYC73Q89AecJshuKBzvz1hU3CvQMn6Sbb&index=4
  • https://www.youtube.com/watch?v=7AX4HYZLIFw&list=PLYC73Q89AecJshuKBzvz1hU3CvQMn6Sbb&index=5

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