Erling Haaland, the Norwegian striker who has become a global football phenomenon, is not just relying on genetics to lead his country to a first World Cup quarter-final. In a YouTube video released before the tournament, Haaland detailed the rigorous daily routine that underpins his extraordinary performances on the pitch.
“You need to be a 24/7 athlete; it's not just the two hours of the game,” Haaland said. “Our bodies can handle so much more than we think; a lot is in the mind. I feel tired, but I tell my body I’m not.”
Haaland, who plays for Manchester City in the Premier League, has already scored two goals in the World Cup, including a brace against Brazil that secured Norway's place in the quarter-finals. His approach to training and recovery is as meticulous as his finishing.
Training in Hypoxic Conditions
At Manchester City's facilities, Haaland incorporates sessions in a hypoxic chamber—a controlled environment with reduced oxygen levels that simulates high altitude. This method is designed to improve his body's efficiency in recovering between sprints during matches. “You need to find what’s good for you, because everyone is different,” he noted. “The important thing is to move your body and stay active.”
Flexibility is another cornerstone of his training. “I have a natural good flexibility in my groins and hips, which is so important for me to keep, because how do you score these goals? We need to have good mobility or flexibility to score these crazy goals,” he explained.
Recovery: Ice Baths, Saunas, and Red Light
Recovery is as critical as training for Haaland. He regularly uses ice baths and saunas—four to five times a week—to soothe muscle pain and reduce soreness. The sauna, a staple of Finnish culture, is also a recovery tool for many athletes. Helsinki recently opened Saunasaari, a new island dedicated to Finnish sauna culture, highlighting the tradition's growing global appeal.
Haaland also uses red light therapy, which he says compensates for the lack of sunlight in Manchester. While research on its effectiveness is ongoing, some studies suggest it may help with skin issues like acne and psoriasis.
Sleep, he insists, is non-negotiable. “Sleep is the most important thing in the world,” he has stated in multiple interviews.
Simple Nutrition
Haaland's diet is straightforward: he starts his day with coffee containing raw milk and maple syrup. Raw milk, which is not pasteurized, is controversial—public health authorities advise against it due to the risk of disease-causing germs. But Haaland is unapologetic. “I like to read and try out new things. Why not? For my life and also my career, why not try to optimise some easy small things as much as I can?”
He describes his nutrition as “simple,” favoring fatty steaks and a straightforward breakfast. “I love food, and I said it before; I live to eat food no matter what happens in the day.”
Haaland's discipline extends beyond the pitch. His father, Alf-Inge Haaland, was a professional footballer, and his mother, Gry Marita Braut, was a national champion heptathlete. But genetics alone doesn't explain his success. “It’s how you sleep, how you prepare yourself for the next training, how you prepare yourself for the next game, how you recover from the game,” he said. “It’s a whole package.”
As Norway prepares for its quarter-final match, Haaland's routine offers a glimpse into the mindset of a player who treats every aspect of his life as part of his performance. Haaland, alongside Messi and Mbappé, has dominated the World Cup knockout stage, and his methods are drawing attention from fans and analysts alike.
