What Workout Plan Does Allyson Felix Follow to Win Olympic Gold Medals at 35 Years?

Published 09/08/2021, 9:52 AM EDT
Tokyo 2020 Olympics – Athletics – Women’s 4 x 400m Relay – Final – Olympic Stadium, Tokyo, Japan – August 7, 2021. Allyson Felix of the United States celebrates after winning gold REUTERS/Phil Noble


In terms of longevity, Allyson Felix would put most other athletes to shame. Even after making her debut in Athens Olympics 2004, Felix is still going strong with her performances. She has won a medal in every Olympic Games that she has appeared in.

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Starting as a 200-meter sprinter from the beginning, she transitioned her career smoothly to become a 400-meter specialist. Moreover, she has won eleven Olympic Medals in her career. An incredible achievement from the 35-year-old athlete. So, what are her workout routines?

Tokyo 2020 Olympics – Athletics – Women’s 400m – Round 1 – Olympic Stadium, Tokyo, Japan – August 3, 2021. Allyson Felix of the United States in action REUTERS/Aleksandra Szmigiel

Workout techniques of Allyson Felix

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The first key component that she does is stretching. She stretches for about 30 minutes and then cools down; likewise, starts again for another 15 minutes.

“Before you stress your muscles, you want to make sure that they’re loose and able to endure what you’re about to put them through,” said Felix.

Tokyo 2020 Olympics – Athletics – Women’s 400m – Round 1 – Olympic Stadium, Tokyo, Japan – August 3, 2021. Allyson Felix of the United States in action REUTERS/Aleksandra Szmigiel

Every athlete stretches a lot to keep their muscles loose. Without that routine, athletes are prone to injuries and other muscle-related problems in the future. Moreover, she does ample strength conditioning exercises to make her body fit. Deadlifts and jumps with weights are some of her favorite exercises. Moreover, focusing on pushups and squats increases the core strength that helps her perform on the track.

She trains around 4.5 hours a day for 6 days a week.

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The workout routine of Felix

Her day begins at 7:00 AM. After checking the news and her emails, she goes over and eats her favorite oatmeal for breakfast. After that her therapy and rehab exercises start followed by warm-ups, stretching, and drills. At 11:30 AM, Felix begins her Speed and Tempo training while stopping for lunch, thereafter. After that, she goes ahead and does weight for about 1.5 hours till 3.30 PM.

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She is very particular about her family time, and other interests while looking to achieve her personal goals.

Tokyo 2020 Olympics – Athletics – Women’s 400m – Medal Ceremony – Olympic Stadium, Tokyo, Japan – August 6, 2021. Bronze medallist Allyson Felix of the United States on the podium. REUTERS/Hannah Mckay

Her favorite exercise is the Russian Twist. To improve her lean body mass, she does different varieties of exercises like Physioball Bridge, Clean & Jerk, Squat, V-up, and Physioball Back Extension.

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In conclusion, she takes her recovery seriously for enhancing her performance for the next day. Allyson Felix is a living legend. Considering she won medals in all her Olympic appearances speaks volumes about her personality and talent. She has honed her craft and her body to be able to compete at the highest level for such a long duration.

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Jacob Gijy

422 articles

Jacob Gijy is an NBA writer at EssentiallySports. Gijy finished his Masters in Counselling Psychology and worked in a hospital for 2 years before his passion for sports compelled him to find his way to sports journalism. A fan of the great Tim Duncan, he is always ready to pick up a debate with anyone who does not offer the centre the respect he deserves.

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