Inside the Routine of the G.O.A.T: Simone Biles’ Daily Routine, Workout, and Mindset

Simone Biles is widely regarded as the greatest gymnast of all time. With dozens of Olympic and World Championship medals to her name, her gravity-defying skills are the result of rare genetic talent paired with an extraordinary work ethic. But how does the G.O.A.T. structure her day to maintain peak physical condition and mental clarity?

Behind the historic gold medals lies a highly disciplined, yet surprisingly balanced, daily routine. From her early morning habits to her intense double-training sessions and her hard-earned boundaries around mental health, here is an in-depth look at how Simone Biles structures her day for ultimate success.

The Morning Routine: Simple Fuel and Focus

For an elite athlete, mornings are about preparation, hydration, and gentle activation. Simone’s mornings are structured to get her body ready for the immense physical toll of gymnastics training without overwhelming her system.

1. An Early, Consistent Wake-Up

Simone typically wakes up between 7:00 AM and 7:30 AM. Consistency is key for her circadian rhythm, ensuring her body knows exactly when it is time to perform and when it is time to rest.

2. Quick and Clean Nutrition

Unlike some endurance athletes who eat massive breakfasts, Simone prefers a lighter, easily digestible meal before she hits the gym to avoid feeling heavy. Her go-to morning fuels include:

  • Oatmeal or fruit (like bananas or berries) for quick-burning carbohydrates.
  • Egg whites or protein-rich foods to support muscle recovery.
  • A glass of water to hydrate immediately, sometimes followed by a quick cup of coffee for an extra morning boost.

3. Self-Care and Commute

Simone keeps her morning beauty and skincare routine minimal. After brushing her teeth and applying sunscreen, she slips into her practice gear, grabs her gym bag, and heads to the World Champions Centre (WCC)—the world-class training facility in Texas owned by her family.

The Workout Regime: Double Sessions and Brutal Conditioning

Gymnastics requires a unique blend of explosive power, flexibility, endurance, and spatial awareness. To maintain this, Simone trains for roughly five to six hours a day, six days a week, split into two rigorous sessions.

The Morning Session (9:00 AM – 12:00 PM)

The first block of training is highly technical and physically demanding. It typically begins with a thorough warm-up to prevent injury, followed by:

  • Stretching and Flexibility: Dynamic stretching to prepare her joints for high-impact landing.
  • Basics and Conditioning: Handstands, core work, and fundamental drills that keep her technique flawless.
  • Apparatus Rotation: Training on her signature events—vault, uneven bars, balance beam, and floor exercise. During this block, she focuses on perfecting individual skills and building endurance.

The Mid-Day Recovery (12:00 PM – 3:00 PM)

After three hours of intense training, Simone takes a mandatory three-hour break to let her body reset. This time is dedicated to nutrition and active recovery. She typically eats a balanced lunch of lean protein (like chicken or fish), healthy fats (avocado), and complex carbohydrates (rice or sweet potatoes). She may also work with a physical therapist to address any muscle tightness.

The Afternoon Session (3:00 PM – 6:00 PM)

The second session of the day is where the magic happens. This block is dedicated to routine run-throughs and stamina.

  • Full Routine Runs: Putting individual skills together into complete Olympic-caliber routines.
  • Cross-Training: Over the years, Simone has incorporated cross-training—such as swimming, track workouts, and heavy leg conditioning—to build the explosive power needed for her signature tumbling passes.
  • Cool Down: A vital step involving static stretching, foam rolling, and mobility work to kickstart muscle recovery.

Productivity and Mindset Style: Boundaries and “Mind Health”

What sets Simone Biles apart from many other elite athletes is her evolved approach to productivity and mental health. Following her experience with the “twisties” at the 2020 Tokyo Olympics, Simone revolutionized her approach to work-life balance.

1. Hard Boundaries Between Gym and Life

When Simone is at the gym, she is 100% focused. But the moment she walks out of the doors, she leaves gymnastics behind. This compartmentalization prevents burnout and allows her to enjoy a fulfilling personal life.

2. The Non-Negotiable Role of Therapy

Simone has been vocal about seeing a therapist regularly. She views mental health care as just as important as physical therapy. This habit helps her manage the immense pressure of expectation and keeps her grounded.

3. Visualization and Intuitive Training

Instead of forcing her body through pain, Simone practices intuitive training. She listens to her body’s warning signs and adjusts her training volume accordingly. Mental visualization also plays a massive role in her productivity; she mentally rehearses her complex gravity-defying moves to build muscle memory without the physical impact.

Evening Routine: Unwinding and Restoring

Even for the G.O.A.T., recovery is where the muscles are built and the mind is restored. Simone’s evenings are designed to be as relaxed and stress-free as possible.

1. High-Tech Recovery

Upon returning home, Simone utilizes modern recovery tools to soothe her sore muscles. She frequently uses compression boots (like NormaTec) to improve circulation in her legs, takes Epsom salt baths, and uses ice packs on high-stress joints.

2. Comfort Food and Dinner

Dinner is a time for Simone to relax. While she eats healthy meals consisting of vegetables and grilled meats, she does not believe in hyper-restrictive dieting. She famously enjoys pizza, sushi, or a glass of wine to celebrate a hard week of training, emphasizing balance over restriction.

3. Unwinding with Family and Pets

To transition her brain into sleep mode, Simone spends quality time with her husband, NFL player Jonathan Owens, and her beloved French Bulldogs, Lilo and Rambo. She enjoys watching reality TV, catching up on shows, and stepping away from the spotlight.

4. Prioritizing Sleep

Sleep is the ultimate performance enhancer. Simone aims for a solid 8 to 9 hours of sleep per night, usually heading to bed by 10:00 PM or 10:30 PM to ensure her body is fully repaired and ready to do it all over again the next morning.

Key Takeaways from Simone Biles’ Routine

You don’t have to be an Olympic gymnast to learn from Simone’s daily habits. Here are a few champion-level practices you can adopt today:

  • Protect Your Rest: Hard work is useless without proper recovery. Prioritize sleep and active rest.
  • Set Boundaries: Create a clear line between your professional life (your “gym”) and your personal life.
  • Mental Health is Physical Health: Take care of your mind with the same dedication you use to take care of your body.
  • Listen to Your Body: True productivity is knowing when to push through and when to take a step back.