chris
hemsworth

chris’s day.

• Sauna days
  Sauna and ice bath, with breathwork

  “I do a lot of meditation and breath work mostly during sauna and ice bath routines.”

  cold & heatrecoveryfocus
• Before training
  Sauna and ice, before the gym

  “We’re big on saunas and ice,” his trainer says. They now do it in the morning, before the gym.

  cold & heatrecovery

• After lifting
  Breathwork after a heavy session

  after a heavy session his trainer has him lie down, listen to a guided meditation and do some breathwork.

  recovery
• Most days
  More cardio, less lifting

  since learning of his Alzheimer’s risk he lifts less and does more cardio and endurance work.

  fitness
• Most days (2025)
  Lift every other day, cardio in between

  push, pull and legs every other day, with 30–40 minutes of steady cardio in between: incline walk, StairMaster, rower, SkiErg, some boxing, his trainer says.

  fitness
• When he can
  Surf

  “I’m not great at like traditional seated meditation… I prefer physical movement like training. You know, surfing for me is an obvious one… if I spend too long out of the ocean, my whole sort of being starts to suffer.”

  focus

• An hour before bed
  Screens off, then a book (as of 2023)

  “Try to stay off screens an hour before bed and read most nights.”

  sleep

• Mindset
  No extreme biohacking

  with two copies of the APOE4 gene, he says he isn’t chasing extreme biohacking: “we have to embrace death.”