# @idamathildee on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DL99VLpCVJi
- **Gondola URL:** https://gondola.cc/posts/32300537-idamathildee-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8e18c9e6aa.jpg
- **Posted:** 2025-07-11T12:49:37.000+00:00
- **Account Owner:** Ida Mathilde R. S. | Athlete (@idamathildee) — https://gondola.cc/idamathildee

## Caption

Back in the Game 🧠🏃‍♂️

Coming off 4 weeks of minimal training after peaking for World Champs like me?🫣 You’re not starting from scratch — you’re starting from experience. 

Here is 5 tips to remember after a deload period:

1. Reset the Mindset
You’re not behind — you need to lose fitness. Peaking for a world championship demands a huge amount of stress on your body, and a deload / recovery period is part of the process, not a pause.

2. Rebuild the Base
First 1–2 weeks = aerobic reconditioning + mobility. Think zone 2, not max heart rate. Start introducing 1 threshold after this. 

3. Watch the Volume Trap
Don’t chase lost time. Start at ~50–60% of peak load and build weekly by 10–15%. If running feels hard to come back to, use alternatives like a bike or ergs. Switch it up, don’t overload on 1 range of motion. 

4. Prioritize Movement Quality
Speed, power, and skill come back faster with clean, efficient movement. Try implementing 3-5 fast strides at the end of your easy runs first 1-2 weeks before adding in threshold work. 

5. Fuel and Sleep properly - if your body has enjoyed the deload you might feel more tired than usual ramping up - that’s normal 😌 just remember to recover well 🙏

 It's about building what’s next. 🚀

Also I can’t believe it’s been 4 weeks since competing in the Elite-15 at hyroxworld, times flies 🤯

#hybridathlete #hyrox #rebuild #deload #peak #trainingtips #ocr

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## Tags

trainingtips, hyrox, peak, deload, hybridathlete, ocr, rebuild

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