At 40, the football superstar is still competing at the highest level—most recently for Al Nassr in Saudi Arabia. But what’s even more impressive is that according to new data from wearable tech company Whoop, his biological age is just 28.9. That’s nearly 11 years younger than the number on his passport.
From recovery protocols like cryotherapy to ultra-consistent training and a laser-focused diet, Ronaldo has mastered the science of performance longevity. Here’s what’s behind his age-defying routine—and how South African men can apply the same principles to stay fitter, stronger, and sharper into their 40s and beyond.
Why He’s Ageing Slower Than the Rest of Us
Based on the data configured by Whoop, Ronaldo has a resting heart rate of 44bpm, providing him with a two-year reduction in his biological age. This only serves to benefit his performance levels, with 10 hours of his week spent in zones 1-3, with an additional hour in zones 4-5. He also achieves an average of 17,000 steps each day, knocking a year off his age.
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Ronaldo achieved a 70% sleep consistency, too, with the athlete sleeping for seven hours and 15 minutes on average each night. ‘When you are younger you think you are unbreakable,’ Ronaldo said. ‘When you get older, football demands a lot physically on the body. You have to manage that. You have to be smart, do things differently. I have learned from time and with my experience, and adjust year by year.’
Ronaldo’s Training Routine
As a full-time professional footballer, Ronaldo is either in training or playing a match every day, with those aforementioned 11 hours largely spent performing for his side Al-Nassr. With a gym built into his house, he also spends time lifting weights to build his body, as well as completing high intensity sprints to improve his cardiovascular output.
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The Portuguese star’s training doesn’t stop there, though. He believes that for every hour of physical exertion you need to spend the same amount of time purposefully recovering. Along with getting enough sleep, this includes taking cold showers and doing cryotherapy, compression therapy, saunas, and plenty of stretching, all of which contributes to his recovery and younger biological age.
Ronaldo’s Diet
With a clear focus on consistency, Ronaldo rarely indulges in food, using it more as fuel for his body to help him perform in matches. This means he eats a high-protein diet, along with plenty of wholegrain carbs, fruits and vegetables – while avoiding sugary or processed foods. He has his own nutritionist to help him achieve an optimum body composition.
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Lean proteins such as fish are Ronaldo’s favourite, while he enjoys eating cheese, ham, yoghurt, fruit and avocado toast for his breakfast. ‘Eat regularly,’ he has previously said. ‘If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.’
Want To Level Up Your Fitness At Any Age?
Getting older doesn’t mean putting your fitness ambitions on ice. Those advancing years usher in new challenges, but there are also plenty of opportunities to evolve. Our current issue is a testament to what you can achieve in any decade. From building timeproof muscle to laying the foundation for truly resilient health, we’ve got the formula for crushing it any decade.
This article was originally published on Men’s Health UK – additional reporting and products added by the Men’s Health SA team.
