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All 10 Formula 1 teams will have one driver competing in F1 Academy next year as part of a radical overhaul in the setup of the all-female racing series. The Academy, formed at the back end of last year with Susie Wolff as managing director, is currently in the midst of its first full season, culminating at the United States Grand Prix in October. Now, after an announcement earlier this year that all F1 Academy races would be held on F1 race weekends next year, there has been a further shake-up. The team currently has five teams – ART Grand Prix, Campos Racing, MP Motorsport, PREMA Racing and Rodin Carlin – but next year, all 10 F1 teams will nominate a driver and will have their livery on that car meaning the likes of Mercedes, Red Bull, Ferrari and McLaren will all be involved in the competition. The full driver line-up will be announced at a later date, with the remaining five drivers supported by other partners. “This landmark moment not only demonstrates the depth of support for F1 Academy from across the F1 community but will inspire a whole generation of young girls to realise the opportunities both on and off track in motorsport,” said Wolff. “As we join the F1 calendar for next year and host F1 Academy Discover Your Drive events in the lead up to our races, I am confident that we will have a positive impact across our sport in the long term.” F1 CEO Stefano Domenicali added: “We created F1 Academy to bring about real and lasting change to ensure young female talent have the right system in place to follow and achieve their dreams. “Today is a very important moment as it shows the impact the project is having and the support it is receiving from across the F1 community. “Susie, the teams, and everyone involved are working tirelessly to ensure we go from strength to strength and continue to deliver on the important objective we have set out together. “In 2024 the F1 Academy will join our race calendar, raising the awareness and profile of the series globally and to have the F1 liveries on the grid will be something very special.” Spanish driver Marta Garcia leads the 2023 standings with a 36-point lead with six races to go. Read More Daniel Ricciardo is back - and this time he wants to go out on top F1 race schedule: What time is the Belgian Grand Prix on Sunday? Lewis Hamilton makes damning statement about his level after Hungarian GP F1 2023 race schedule: When is the Belgian Grand Prix? Max Verstappen making Red Bull rivals ‘look like F2 cars’, says Toto Wolff F1 Juniors broadcast an admirable idea – but all kids want to be is grown up

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Lewis Hamilton insists he is “not focusing on what happened 15 years ago” when questioned on Thursday about Felipe Massa’s legal action over the 2008 Formula 1 title. Massa is seeking substantial damages following the 2008 Crashgate scandal and a subsequent alleged “conspiracy” after comments earlier this year by former F1 supremo Bernie Ecclestone. Hamilton, now a seven-time world champion, won his first F1 title in 2008 on the final lap of a dramatic final race in Brazil, with Massa missing out by a single point. A formal eight-page ‘Letter Before Claim’ was sent to F1 boss Stefano Domenicali and FIA president Mohammed Ben Sulayem last Tuesday from London-based Enyo Law with the firm, acting on Massa’s behalf, alleging that the 42-year-old has been “the victim of a conspiracy committed by individuals at the highest level of F1 together with the FIA and Formula One management”. Yet Hamilton, when asked about the case ahead of this weekend’s Dutch Grand Prix, remained tight-lipped. “I’ve got a really bad memory,” Hamilton said. “I’m really just focused on the here and now and helping the team get back to the championship. I’m not focused on what happened 15 years ago.” Massa’s lawyers stated in their letter that the ex-Ferrari driver has lost out on tens of millions of euros in lost earnings and bonuses as a result of missing out on the 2008 title. What was the ‘Crashgate’ scandal? Crashgate rocked Formula 1 when the inaugural Singapore Grand Prix saw Renault’s Fernando Alonso win the race before it emerged that his teammate Nelson Piquet Jr had deliberately crashed to bring out a safety car that played into Alonso’s hands. That safety car prompted a Massa pit stop that Ferrari mishandled, with Massa eventually finishing the race 13th while Hamilton came home third – a difference of six points, a swing which ultimately impacted the title result. While Renault and team boss Flavio Briatore were punished in 2009 for Crashgate, the result of the race stood despite Massa’s protestations, with the FIA’s statutes making clear that overturning the classification from each season is impossible once the FIA Awards Ceremony for that year is complete, a rule set in the FIA International Sporting Code. Ecclestone revealed in March that both he and then-FIA president Max Mosley knew of the Crashgate scandal in 2008, but refused to publicise the chain of events to avoid the sport a “huge scandal”. The 38-year-old also gave a simple “no” response when asked about any contract updates, with his current Mercedes deal set to expire at the end of the season. Hamilton has not won a race since Saudi Arabia in 2021, but he came close this time last year at Zandvoort before Max Verstappen came through to win his home race for the second year running. Verstappen, who has won 10 of the 12 races so far this season and is looking to equal Sebastian Vettel’s record of nine consecutive victories this weekend, has a “high chance” according to Hamilton of winning every race until the end of the 2023 campaign. The Mercedes star himself, however, is targeting second place in the world championship. He is currently in fourth place, 41 points behind Red Bull’s Sergio Perez in second. “I think P2 [in the constructors’] is a huge achievement and something that has been overlooked if I’m completely honest,” he said, with the Silver Arrows the next-best behind Red Bull. “Ultimately we want to win, but I’m really proud of the team and the steps we’ve made with the car. “My goal is to make sure the team keep second in the championship and try to hunt down second in the drivers’ championship. That’s my goal – that’ll be fun.” Verstappen has a 125-point lead in the championship heading into his home race this weekend, with 10 races remaining this season. Read More Felipe Massa starts legal action over 2008 F1 title loss to Lewis Hamilton Lewis Hamilton would be taking gamble by leaving Mercedes, says former rival F1 Dutch Grand Prix: When is practice on Friday in Zandvoort? F1 takes steps to prevent use of flares at Dutch Grand Prix F1 Dutch Grand Prix: When is practice on Friday in Zandvoort? F1 2023 race schedule: When is the Dutch Grand Prix?

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There’s a reason high-intensity interval training (HIIT) is so popular – it’s designed to give you a killer workout in a short amount of time. HIIT classes are short, sharp bursts of exercises where you’re working out above 85% of your maximum heart rate, and Sean Johnson, regional fitness manager at Orangetheory Fitness, can see why they’re “tempting”. “A lot of people are pressed for time and seek a ‘quick fix’. To many people, the assumption is ‘no pain, no gain’ and so therefore seek out a hard-hitting, pulse-shattering workout to undo the unhealthy habits they may have gotten themselves into,” he says. “A hard workout can feel very rewarding when you move fast and blast around for a short time.” Plus, there are benefits to HIIT training, with Johnson saying: “A shorter, more intense workout does have the ability to elicit a longer afterburn compared to a less intense longer workout.” But is there a chance we’re overdoing it, in a bid to ‘get the most’ out of our workouts? There’s a growing trend for lower intensity exercise – often using a heart rate monitor so you can track where you’re at – which might provide a whole host of benefits, without making you feel a bit sick. Signs you might be overdoing it “Working at a maximal heart rate can sometimes cause people to feel lightheaded, dizzy, faint and nauseous. This isn’t very fun and can also deter people from coming back,” suggests Francesca Sills, exercise physiologist at Pure Sports Medicine. Johnson agrees: “Working out for too long at an intensity that is too high can put numerous stresses on the body such as fainting, vomiting and even serious cardiovascular and respiratory health issues.” A heart rate monitor can help you track how hard you’re pushing yourself, but if you don’t have one, Johnson recommends going by “feeling”. Orangetheory uses three terms to define your perceived exertion: “Base pace is a ‘challenging, but doable’ feeling, push pace is an ‘uncomfortable feeling’ and all out is an ‘empty the tank feeling’,” Johnson explains. He doesn’t recommend spending more than a minute in the ‘all out’ section, and other signs you might be overdoing it include “fatiguing earlier than you normally do, dizziness, light headed, you get injured or have joint and muscle pain regularly”. Downsides to HIIT? Sills suggests there aren’t necessarily downsides to HIIT, just “things to be wary of”. She says: “If you’re working very hard for a long time or for longer than you are used to, it’s possible that you’ll finish the session feeling unwell rather than energised.” Johnson says there is the risk of overtraining with regular HIIT classes. “In the shorter term, working out at an intensity too high can stress your adrenal glands and stimulate the release of cortisol (the stress hormone). In turn, this can have numerous side effects such as increased blood pressure, increased heart rate, encourage fatigue and ultimately hinder recovery. “If your body cannot recover properly, you will find it hard to get into a regular routine with your fitness and will see a lack of results.” The benefits of slowing down Johnson suggests incorporating lower-intensity exercise into your routine can improve your everyday life. “Doing workouts that don’t raise your heart rate to the extremes can help reduce the risk of injury (and risk of falls and trips), reduce fatigue and pain, elevate your mood, improve sleep quality, while still helping to burn calories,” he says. Sills mentions how ‘zone two’ workouts are a “hot topic” in the fitness world recently – this is a type of low-intensity, sustained exercise where you’re working at around 65-75% of your maximum – for example, going for a gentle jog where you can still hold a conversation. She says these types of workouts are gaining popularity because of the “large amount of benefit it brings to the health and efficiency of your cardiovascular and metabolic systems”. If you’re used to leaving it all on the floor with an intense workout every time you hit the gym, it can be tricky to know how to slow down. Johnson recommends using the ‘FITT principle’ to adjust your exercise routine: Frequency: Instead of doing your four workouts next week try doing only threeIntensity: Do your normal four workouts, but take it down a notch in each one.Time: Instead of doing four x 90 minute workouts next week, maybe try doing four x one hour workouts.Type: Switch it up and use different equipment or style of workout. Johnson adds: “Having slower days will enable you to focus more on the form and technique, which transfers over to the high intensity days as well.” Doing HIIT safely While it’s a good idea to mix up your workouts with different intensities, there are a few things you can do to make sure you don’t overdo it in HIIT. Sills recommends ensuring “you are eating well to fuel your body for performance”, and “get on top of your sleep routine to allow your body to rest and repair”. If you’re a newbie to exercise, she wouldn’t necessarily recommend a HIIT class immediately: “If you haven’t done much training before, it’s important to learn how to do things right and build a good base level of strength and fitness before going in and smashing yourself. If you aren’t sure how to perform exercises well when you’re fresh, you aren’t setting yourself up for success when you’re fatigued.” And finally, she says: “It’s important to work within your own limits. Often these classes are busy, loud and intense and people can be encouraged to continue to do more weight, more reps, etc. Issues arise when people push too far beyond what they can manage. Instead of working at a 10/10 all the time, drop it back to an eight to nine.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live How to perk up urban balcony gardens and window boxes Sadiq Khan and Romesh Ranganathan: Women still aren’t equal in politics and comedy SPF cocktailing: Why you should steer clear of the buzzy TikTok trend