It has been 15 years since Italy’s Lukas Hofer was crowned IBU Sprint/Pursuit Junior World Champion. Just weeks after his first World Cup level competition came at the Vancouver Olympic Winter Games. 2024/25 will be his 19th season of international competitions.

Hofer, with 426 World Cup starts (second to Simon Eder’s 503 among active competitors), is a young 35-year-old; ever-upbeat, enthusiastic and hoping to compete in a home Olympic Winter Games. “Antholz is now getting closer and closer, 15 months away and it is even more reachable. When you see the Olympic Rings at home, that is high motivation. A year ago, after all the injuries, I was close to quitting but am really happy I continued. I am looking forward to everything that is coming. Being able to stay as an athlete who grew up here; to say I raced in the World Cup; I raced in the World Champs, and I raced hopefully in the Olympics in my home place. This is highly motivating; it pushes me to reach that high goal and some good, nice results.”

After a tough morning interval session, Hofer talked about his weekly routine, his food secret, and a special skill.

Biathlonworld: What time do you get up on Monday and what is the first thing you do after getting out of bed?

Lukas Hofer: Waking up depends on what I am doing, but usually half past six to seven o’clock. The first thing I do is get a good coffee.

BW: What is the first app you look at when you turn on your phone?

LH: The app that measures the heart rate and everything else.

BW: What makes your breakfast routine perfect?

LH: Coffee, for sure, coffee, muesli, and kiwi in the morning; that makes me feel good. I eat a lot of kiwis. They have a lot of Vitamin C, taste great, feel light on your stomach, even if you eat a heavy meal. BW: Does your early morning routine include stretching, yoga or a run?

LH: Normally, a little bit of stretching and mobility, because I am getting older and not younger. I have to wake up my body.

BW: Is your backpack packed and ready every day or does everything go in at the last minute?

LH: Both…sometimes it ready when I have the next day’s plan, but often put more than possible inside the bag at the last minute!

BW: Do you have a mental checklist you go over every morning?

LH: Normally, I am really spontaneous. I take decisions often at the last minute. If I go out with the bike, I sometimes don’t know where I want to go. If I go out and feel good, then ‘today I go into the mountains.’ Mostly, I go out, enjoy the day, do what I like and need to do.

BW: Are you a perfectionist when it comes to training?

LH: Yes, often being too perfect on things is a disadvantage and often it is a huge advantage because you get better and better. You have to find the balance.

BW: What piece of advice guides you every day?

LH: To make the best out of the day. I think that is the best you can tell yourself. Because the training gets even better; even if it is raining, you will not lose the mood. You stay in a good mood even if the day is not the best.

BW: When the day is over, what do you do to wind down?

LH: Usually at home, if I do not have physical therapy, I get my re-boots and lay down in the garden or sofa, just chilling a bit. Sometimes I go out for a walk with the dog. If my girlfriend is around, we go for a walk and prepare a good dinner together.

BW: What is your biggest indulgence, besides kiwi?

LH: For sure, coffee, but probably protein Nutella and pizza. I don’t think it is possible to live without them.

BW: What is the hardest part of being a professional biathlete?

LH: When you become professional, it is clear you cannot live the normal life. You cannot go out with friends, have a bigger dinner of some more drinks because you need to recover and get ready for the next day. This is the most difficult thing.

BW: What is something very few people know about you?

LH: I know how to knit. I had to learn it in elementary school, because I went to school with seven girls. Not so many people know it but now they do!

BW: If you could only have one goal this season, what would it be?

LH: That is an easy question for me. I just want to not have any more injuries and stay healthy. That makes the season much more enjoyable and fun.

Photos: IBU/Nordic Focus, Jerry Kokesh, Giulio Gasparin, Lukas Hofer