Red Bull Motorsports
MotoGP
Marc Márquez's surprising gym training: Why he never lifts too heavy
The MotoGP™ champion's relentless fitness routine keeps him ahead of the pack. Discover how he powers through intense workouts – and stays motivated, season after season.
The MotoGP™ star Marc Márquez knows that the off-season is one of the most important times of the year for a professional rider. You have to progressively find your shape and pace by training hard, but not too hard, to prevent injuries that can ruin a season before it starts.
Here you have Márquez’s recipe to keep the balance between training and fun to keep both injuries and boredom away.
01
Motocross helps you to react quickly
The MX really helps me to react quickly
© Gold & Goose/Red Bull Content Pool
In order to be able to save a crash, you need to be as ready as possible. It’s not a matter of just being very strong. It’s a matter of having quick reactions and being able to react quickly and forcefully. You have to be explosive, and then there’s the talent… the hands, you might say. Training is also important, not just in the gym but in practising motocross. That helps me a lot to be able to react so quickly.
Training is also important, not just in the gym but practising motocross
02
You need 100 percent concentration in the dangerous sections
Maximum concentration in hazardous areas
© Gold & Goose/Red Bull Content Pool
You can visualise the turns in which the risks are higher. On any track, you know there are three or four points where people usually crash. So you know it can happen there, but also you have to be able to see it during the action. If you go in too hot, you need to watch out. Obviously, you can’t ride the whole race at 100 percent concentration and with a lot of tension because, in the end, you won’t feel comfortable on the bike. But there are moments when you can see you’re coming in too hot, and then you have a boost in concentration, which sometimes helps you save the crash.
03
Avoid routine and have fun!
Our training is based on fun
© Jaime De Diego/Red Bull Content Pool
You have to try to find that balance. We combine a bit of everything: cycling, running, gym... That allows you to have a good level in just about everything and not fall down in any specific area. Our training is based on having fun. If we change the plan one week and train to do other things, the mind doesn’t get into a routine. If there’s a routine, at the end, the body gets bored and does it almost automatically. You have to change the exercises and things, because that helps you to be more focused and it’s more fun that way.
04
Don't lift too much weight
Márquez does not use large weights on machines
© Jaime De Diego/Red Bull Content Pool
If you’ve noticed, I don’t use heavy weights in the machines. We don’t want that. We’ve found it’s better to just lift a little bit. That’s because, in the end, with my brother and our physical trainer, our weight has to match what you need on the bike. You don’t need more strength than is necessary, because you also gain muscle, you lose aerodynamics, you gain weight – you have to find a compromise.
05
Watch your forearms
One of the most delicate things is the forearm
© Jaime De Diego/Red Bull Content Pool
One of the most delicate things is the forearm. In all the exercises with the forearm, we try not to use much weight because it can cause carpal tunnel syndrome. But I want to tell you something: it’s related to your physical constitution because my brother does exactly the same training as me and he’s had to have surgery but I’ve never had any problems.
