Agendolo

Simone Biles's Daily Routine

Train hard and still take a nap and a full day off. Simone Biles practised from 7:00 AM, went home to rest at 10:30 AM and kept Sundays free.

By Colin PaceUpdated

Overview

Simone Biles is the most decorated gymnast in history, with more world and Olympic medals than anyone. In the spring of 2021, training for Tokyo, she trained about 7 hours a day. The week is built around rest as much as work: a long break at home in the middle of the day and Sundays off.

She told the Tonight Show she trained twice a day on Monday, Tuesday, Wednesday and Friday, once on Thursday and Saturday, and took Sunday off. On a double day she practised from 7:00 to 10:30 AM, went home for lunch, an hour's nap and time with her dogs, then trained again from 2:00 to 5:30 PM, E! News reported. Monday and Wednesday ended with massage and ice, and dinner was cooked at home.

This is elite training volume, so scale it down to what your body can take. Keep the structure: hard work in blocks, a real midday break, a nap and one day that is fully off. Her wake and bed times, meal times and the Sunday are our estimates.

Goals

Who's it for

At a glance

  • 8 hr 30 min sleep per night
  • 3 meals per day
  • 14 hr eating window
  • 36 hr movement per week
  • 7 hr play per week

Sleep

65.5 hours/week
Bedtime
10:00 PM
Wake up
6:30 AM

8 hr 30 min per night1 hr nap

Sleepuntil 6:30 AM
Sleep 10:00 PM
Nap 12:00 PM
Sleepuntil 6:30 AM
Sleep 10:00 PM
Schedules
  • Mon, Wed10:00 PM → 6:30 AM· 8 hr 30 min
  • Tue, Fri10:00 PM → 6:30 AM· 8 hr 30 min
  • Thu, Sat10:00 PM → 6:30 AM· 8 hr 30 min
  • Sun10:00 PM → 6:30 AM· 8 hr 30 min
Naps
  • Nap12:00 PM · 1 hr· Mon, Wed
  • Nap12:00 PM · 1 hr· Tue, Fri
  • Nap12:00 PM · 1 hr· Thu, Sat

Eat

18 hours/week
First meal
6:30 AM
Last meal
7:00 PM

3 meals10:14 eating window2 hr 30 min eating

Breakfast 6:30 AM
Lunch 11:00 AM
Dinner 7:00 PM
Breakfast 8:00 AM
Lunch 12:30 PM
Dinner 7:00 PM
Meals
  • Breakfast6:30 AM → 7:00 AM· 30 min · Mon, Wed
  • Lunch11:00 AM → 12:00 PM· 1 hr · Mon, Wed
  • Dinner7:00 PM → 8:00 PM· 1 hr · Mon, Wed
  • Breakfast6:30 AM → 7:00 AM· 30 min · Tue, Fri
  • Lunch11:00 AM → 12:00 PM· 1 hr · Tue, Fri
  • Dinner7:00 PM → 8:00 PM· 1 hr · Tue, Fri
  • Breakfast6:30 AM → 7:00 AM· 30 min · Thu, Sat
  • Lunch11:00 AM → 12:00 PM· 1 hr · Thu, Sat
  • Dinner7:00 PM → 8:00 PM· 1 hr · Thu, Sat
  • Breakfast8:00 AM → 9:00 AM· 1 hr · Sun
  • Lunch12:30 PM → 1:30 PM· 1 hr · Sun
  • Dinner7:00 PM → 8:00 PM· 1 hr · Sun
Eating window

Off

Move

36 hours/week
A day
7 hr 30 min
Sessions
3

Sport 7:00 AMSport 2:00 PMRecovery 6:00 PM

Sport7:00 AM → 10:30 AM · 3 hr 30 min
Sport2:00 PM → 5:30 PM · 3 hr 30 min
Recovery 6:00 PM
Sport7:00 AM → 10:30 AM · 3 hr 30 min
Sport2:00 PM → 5:30 PM · 3 hr 30 min
Sport7:00 AM → 10:30 AM · 3 hr 30 min

Nothing on Sun

Sessions
  • Sport7:00 AM → 10:30 AM· 3 hr 30 min · Mon, Wed
  • Sport2:00 PM → 5:30 PM· 3 hr 30 min · Mon, Wed
  • Recovery6:00 PM → 6:30 PM· 30 min · Mon, Wed
  • Sport7:00 AM → 10:30 AM· 3 hr 30 min · Tue, Fri
  • Sport2:00 PM → 5:30 PM· 3 hr 30 min · Tue, Fri
  • Sport7:00 AM → 10:30 AM· 3 hr 30 min · Thu, Sat

Play

7 hours/week
A day
30 min
Blocks
1

Pets 1:00 PM

Pets 1:00 PM
Rest2:00 PM → 6:00 PM · 4 hr
Free time
  • Mon, Wed1:00 PM → 1:30 PM· 30 min
  • Tue, Fri1:00 PM → 1:30 PM· 30 min
  • Thu, Sat1:00 PM → 1:30 PM· 30 min
  • Sun2:00 PM → 6:00 PM· 4 hr