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.
What time do you get up?
Between 7am - 7.30am.
What time do you go to bed?
How much do you weigh?
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.
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.
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.
6am or 6pm workout?
Treadmill or outside?
Weights or cardio?
Yoga or meditation?
Running or cycling?
Smoothie or protein shake?