Cristiano Ronaldo

Routine
• Wake-Up: Early, hydration + movement
• Training: Field & gym sessions most days
• Movement: ~17,000 steps/day, sprint + agility drills
• Recovery: Cryotherapy, cold showers, stretching
• Sleep: ~7–8 hours, consistent bedtime

Workout
• Strength: Weighted work in gym
• Speed/Cardio: Sprints, high intensity drills
• Endurance: Long sessions + match practice
• Mobility/Core: Always part of warm-ups and cool-downs

Diet
• Meals: 5-6 small meals spaced ~3-4 hours
• Focus: Lean protein, whole grains, lots of vegetables
• Avoids: Sugar, processed/fried foods, junk

Mindset & Resilience
• Discipline: No rest days, routines taken seriously
• Adaptation: Adjusts training and recovery with age
• Balance: Family time + sleep prioritized

Tracking & Diagnostics
• Sleep tracking: Ensures quality rest via tech
• Recovery tools: Cryotherapy, cold exposure, regular stretching
• Performance monitoring: Speed, agility, strength metrics