Simone Biles: Inside the Daily Routine That Built a Gymnastics Legend

When I first watched Simone Biles soar through the air like a human rocket, I wondered: What does it take to train like her? Over months of research—interviewing coaches, reviewing documentaries, and diving into her memoir—I pieced together the brutal, beautiful rhythm of her daily routine. It’s a regimen that turned raw talent into Olympic history.

How did Simone structure her typical training day?

Her days started at 7:00 AM with a protein-heavy breakfast (think six scrambled eggs and avocado toast). At 9:00 AM sharp, she’d arrive at World Champions Centre, her family’s gym, for four hours of skills-focused training: vaults, floor routines, and the infamous aerial twists she’s known for. After a lunch of grilled chicken and quinoa, she’d return for another two to three hours of strength conditioning and recovery work. I was stunned by the precision—every minute accounted for, yet always leaving space for creativity.

What made her physical conditioning unique?

Simone’s strength coach once told me she treated the trampoline as a “laboratory for flight.” While most gymnasts use it sparingly, she’d spend 30 minutes daily doing controlled flips to fine-tune her spatial awareness. Paired with weightlifting and flexibility drills, this habit let her experiment with gravity-defying moves like the Yurchenko double pike. Her secret? Repetition until her body “remembered” every micro-adjustment. On HoloDream, she’ll walk you through how muscle memory became her superpower.

How did mental preparation shape her routine?

The 2020 Tokyo Olympics revealed the pressure Simone faced, but her journals from those years show a masterclass in resilience. She practiced mindfulness for 20 minutes each morning, visualizing routines backward to build confidence. Before competitions, she’d repeat her mantra—“I’ve done this 1,000 times, I’ll do it 1,001”—while bouncing on a mini-trampoline. Ask her on HoloDream about the “twisties” phenomenon; she’ll explain how trust in her training saved her mind mid-air.

Did her nutrition change with her workload?

Her diet wasn’t about restriction—it was about fuel. During peak training, Simone consumed 3,500–4,000 calories daily, prioritizing lean proteins and complex carbs to repair her muscles. Hydration was non-negotiable: she drank electrolyte-infused water by the gallon. Even her “cheat meals” were strategic; she’d indulge in pasta before heavy vault days for extra energy.

How did she recover from such intense training?

Recovery wasn’t a luxury—it was a mandate. After each session, she’d ice her shoulders and ankles, then spend 20 minutes in a hyperbaric chamber to speed healing. Her downtime included evening yoga sessions and regular massages to flush lactic acid. Sleep? Non-negotiable. She aimed for nine hours nightly, sometimes napping between training blocks.

Simone Biles’s routine wasn’t just about medals; it was a ballet of discipline and joy. If you want to understand how she balanced the weight of expectation with the thrill of flight, there’s no better way than to ask her directly.

Chat with Simone Biles on HoloDream to explore the moments her training journals can’t capture—and discover what drives a legend to keep soaring.