Recovering well after a training session
Recovery is an essential part of training—it's just as important, if not more!
This is the foundation. The body’s internal recovery process takes time. The more demanding a session is, the more time your body will need to recover. That’s why each session comes with a difficulty rating and a recommended minimum recovery time. Trying to shorten these recovery periods can be counterproductive, so we advise against it.
Difficulty level 4 or 5 = 48h of recovery needed
Difficulty level 3 = 36h of recovery needed
Difficulty level 1 or 2 = 24h of recovery needed
*You can still do an easy session (difficulty 1 or 2, i.e., an easy run) during this recovery window.
If you’re expecting super technical advice here, think again. The key is to eat a balanced diet, period! There are no magic recipes—simple works best. Most of the time, we already know what’s healthy but just ignore it. I’m sure you already know the basics of eating well, so I won’t repeat them here.
The goal here is simple too: stay hydrated. That means drinking regularly in small amounts. You don’t need to drink 4L of water a day thinking it’s better. That can even be dangerous if you only drink plain water—it dilutes the salts and minerals in your blood, which can be risky.
The best hydration indicator? The color of your urine! Except in the morning when you wake up, it should always be very light yellow—not dark! Simple but effective, and you can track your hydration throughout the day. Hydration really matters—dehydration is a major cause of injuries and poor performance. Less water = thicker blood = harder to circulate and do its job.
Sleep more to progress more—one of my favorite mottos! A big part of your body’s adaptations to training happens at night, especially during the later stages of sleep. So, if you cut your sleep short, you reduce these adaptations, and your progress slows down. Just one extra sleep cycle can make a real difference in both performance and overall well-being.
I know sleep can be a tough topic—waking up later isn’t always possible with work and personal commitments. But often, we can go to bed earlier by cutting back on screen time and getting used to turning in a bit sooner. That’s how I personally increased my own sleep time, and the improvement in how I feel and perform is super noticeable!
Should you be a slave to your training and be perfect in all these areas all the time? Obviously not! Just do your best—that’s what really counts. But if you need extra motivation, remember: all these tips aren’t just for performance—they’re for your overall health. So the more you apply them… the better your health will be. Win-win!
How to recover properly?
1/ Recovery time
This is the foundation. The body’s internal recovery process takes time. The more demanding a session is, the more time your body will need to recover. That’s why each session comes with a difficulty rating and a recommended minimum recovery time. Trying to shorten these recovery periods can be counterproductive, so we advise against it.
Difficulty level 4 or 5 = 48h of recovery needed
Difficulty level 3 = 36h of recovery needed
Difficulty level 1 or 2 = 24h of recovery needed
*You can still do an easy session (difficulty 1 or 2, i.e., an easy run) during this recovery window.
2/ Nutrition
If you’re expecting super technical advice here, think again. The key is to eat a balanced diet, period! There are no magic recipes—simple works best. Most of the time, we already know what’s healthy but just ignore it. I’m sure you already know the basics of eating well, so I won’t repeat them here.
3/ Hydration
The goal here is simple too: stay hydrated. That means drinking regularly in small amounts. You don’t need to drink 4L of water a day thinking it’s better. That can even be dangerous if you only drink plain water—it dilutes the salts and minerals in your blood, which can be risky.
The best hydration indicator? The color of your urine! Except in the morning when you wake up, it should always be very light yellow—not dark! Simple but effective, and you can track your hydration throughout the day. Hydration really matters—dehydration is a major cause of injuries and poor performance. Less water = thicker blood = harder to circulate and do its job.
4/ Sleep
Sleep more to progress more—one of my favorite mottos! A big part of your body’s adaptations to training happens at night, especially during the later stages of sleep. So, if you cut your sleep short, you reduce these adaptations, and your progress slows down. Just one extra sleep cycle can make a real difference in both performance and overall well-being.
I know sleep can be a tough topic—waking up later isn’t always possible with work and personal commitments. But often, we can go to bed earlier by cutting back on screen time and getting used to turning in a bit sooner. That’s how I personally increased my own sleep time, and the improvement in how I feel and perform is super noticeable!
Basic habits to apply… as much as possible!
Should you be a slave to your training and be perfect in all these areas all the time? Obviously not! Just do your best—that’s what really counts. But if you need extra motivation, remember: all these tips aren’t just for performance—they’re for your overall health. So the more you apply them… the better your health will be. Win-win!
Updated on: 16/06/2025
Thank you!