The ultimate hybrid athlete, capable of excelling in both endurance and strength, on the road and in the gym, David Goggins subjects himself to a radical and uncompromising routine. If you are tempted to apply David Goggins' training method, here are all his secrets.

As well as being an ultra-marathon runner and an ultra-distance cyclist, David Goggins is also an athlete who has developed his strength, as evidenced by his former world pull-up record (4,030 repetitions in 24 hours, set in 2013 and since widely surpassed). His body is that of the ultimate hybrid athlete, being strong, muscular, lean, athletic, explosive and enduring. Of course, to achieve such results, he has strictly followed an extremely demanding training routine for years.

David Goggins' training programme at a glance

• Sunrise: between 3am and 4am
• Daily ride: 15 to 25 km, plus the cycle commute (60 km round trip) and sometimes extra during the lunch break
• Weight training: 1.5 hours every evening, with all muscle groups worked at least once a week
• Stretches: 2 to 3 hours each evening
• Previous record: 4,030 pull-ups in 24 hours (world record in 2013, now broken)

David Goggins's training: from morning to night

David Goggins gets up very early, around 3 to 4 in the morning, and starts his day by running between 15 and 25 km every day. He admits that he doesn't enjoy it, but he does it to train and prepare his mind to face the difficulties of the day and of life in general. Afterwards, he cycles to his workplace (a 60 km round trip) and sometimes runs another few kilometres during his lunch break. In the evening, he devotes an hour and a half to weight training daily, followed by 2 to 3 hours of stretching.

 

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Several elements are impressive and remarkable in this training routine:

• The training volume is enormous. David Goggins trains more than many professional athletes with no rest days.
• Variety. He doesn't sacrifice any of his physical qualities and every day he works on endurance, strength and flexibility.

A comprehensive strength training programme

Regarding his weight training programme, he works each of his muscle groups at least once a week. He trains using body weight, dumbbells and machines.

Here are some examples of exercises he does, along with the number of sets and repetitions:
– Swiss ball oblique workout: 2 x 25
– Bench press: (4-5) x (8-15)
– Press-ups: (4-5) x (8-15)
– Arnold Press (shoulders): (4-5) x (8-15)
– Trunk (back) raise: (4-5) x (8-15)
– Single-arm dumbbell curl (biceps): (4-5) x (8-15)
– Squats: (4-5) x (8-15)
His strength training routine is traditional, but it has been comprehensive, varied and consistent for years.

David Goggins training FAQ

Does David Goggins still hold the pull-up world record?

No. In 2013, David Goggins set a world record with 4,030 pull-ups in 24 hours. This record has since been largely surpassed, with the 12,000 repetition mark having been broken in 2026.

How many kilometres does David Goggins run every day?

He generally runs between 15 and 25 km every morning, as soon as he wakes up around 3–4 am, to which are added his cycle commute to work (60 km round trip) and sometimes a few extra kilometres during his lunch break.

Does David Goggins take rest days?

No, or very rarely. His training volume (running, cycling, strength training, stretching) is daily, which is one of the most impressive elements of his routine.

The other articles dedicated to David Goggins

1. 1. David Goggins's diet
   2. David Goggins the man with the strongest mental toughness in the world
   3. «Train first» – the David Goggins mindset

Overview of the books written by David Goggins

• Never Finished English
• Nothing can hurt me anymore in English and in French