As SailGP prepares to kick off 2023 with the first ever Singapore Sail Grand Prix on January 14-15, Denmark grinder Hans-Christian Rosendahl talks us through his workout schedule. Chosen for the team by driver Nicolai Sehested after a two-week training and selection camp, Rosendahl has now been with the team for two seasons. As well as his on-water routine, Rosendahl undertakes CrossFit workouts and Olympic weightlifting to stay in peak physical condition.
How often do you work out?
Between six and nine times a week when I’m not competing in a regatta.
How long do you work out for?
Around one or two hours each time.
![Season 3 // Denmark SailGP Team // Grinder Hans-Christian Rosendahl inspects the sail](http://images.ctfassets.net/2lppn7hwgzta/nDCu07bOEVhuc3y6Vy77T/eb08d765b38ca6279326d88a88c05ce3/RP2_0429_1.jpg)
What time do you get up?
Between 7am - 7.30am.
What time do you go to bed?
10pm.
How much do you weigh?
94 kg
What is your ideal weight?
My position is around 90 kg +/-.
How often do you go to the gym?
Four times a week - the rest is grinding on the machine, biking and running.
![Season 3 // Denmark SailGP Team // Danish athletes warm up ahead of racing](http://images.ctfassets.net/2lppn7hwgzta/3htS5zc54jekT1n1fDCYHU/327a5373cc9e597334644b2b51a44964/RP4_3631.jpg)
Talk us through your workout on a normal day
I wake up and do a gym session at around 8.30am, which is either upper/lower strength or a combination. After lunch I will jump on the grinding machine for one or two hours and sometimes throw in a run. Some days I will only be grinding.
Talk us through your workout/ warm up on a race day
I don’t do training on race days or at events that are as short as SailGP. My warm up will be stretching and activating with bands before going on the water.
![Season 3 // Denmark SailGP Team // Grinder Hans-Christian Rosendahl with crew](http://images.ctfassets.net/2lppn7hwgzta/57V1DyjEejZ57izgGfMAOR/a67ae9ba7b9eec498033abb7f1068647/BO203175.jpg)
How many calories do you burn on a typical race day?
I burn between 4000-5000 on training days, which is more than on race days.
How to do you recover?
Sleep and eat!
How would you describe the physicality/ fitness needed to be a professional sailor?
You need a big heart and lungs, and to be quick on your feet.
![Season 3 // Denmark SailGP Team // Grinder Hans-Christian Rosendahl carries the jib ashore](http://images.ctfassets.net/2lppn7hwgzta/673oxF4CZlsO7htWBUyonl/5c5b6b79bc2afaba95c64cc080482520/RP1_7448_1.jpg)
Quickfire Q&A:
6am or 6pm workout?
6pm
Treadmill or outside?
Outside
Weights or cardio?
Weights
Yoga or meditation?
Yoga
Running or cycling?
Cycling
Smoothie or protein shake?
Smoothie