The Tour De Fox Workout

Sam Fox’s recent challenge of biking and hiking across the Lower 48 states (the Tour de Fox) will be a test of endurance, stamina, persistence, and mental toughness. The video above is a demonstration of what Sam does regularly during the week, in the afternoons. Below is a sample program of what Sam’s entire training routine looks like.

Disclaimer: This is Sam’s personal routine; it’s not a routine recommendation or endorsement.

For our interview with Sam Fox about the Tour de Fox, go to
For more general information about The Tour de Fox, visit


Sam works out twice a day—both before work and after—with two tailored workout routines.

Weekday Mornings (~1½ hours)

Sam usually arrives at 5 a.m. for some cardio to start the day before heading to work. While the Tour has no swimming elements, the pool provides a good cardio workout with little to no impact, making it easier on his joints.

2-mile jog
General warmup/stretching
Ab routine: 500-1,000 reps (different exercises)
1.5-mile swim (breaststroke and freestyle)

Weekday Afternoons (~3 hours)

After work, Sam focuses on strength conditioning to help avoid injury when on tour. He does weight training with an emphasis on side-to-side lifts, squats, and lunges to strengthen muscles and protect his hips, knees, and ankles. A good portion of his time is spent on the bike, usually riding 30-plus miles each day.

30 miles of biking
General warmup and stretching
Rowing Machine x 3,000 meters
Upper-body strengthening (15 minutes, max sets)
– 10 knees to elbows
– 5 pullups
– 10 pushups
– 10 lateral/side lunges
Lower-body strengthening (5 sets)
– 10 squats
– 10 overhead walking lunges
– 10 spiderman planks (each side)
Abs (1,000 reps)
– Crunches
– Bicycle crunches
– Plank
2-mile run
– 2 sets of 1-mile runs at a 6-minute even pace with 2 minutes’ rest in between.
-Foam roller


Whenever he gets the opportunity, Sam heads out of the city and to the mountains for some hiking or trail running.

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