COVID-19 RECOVERY PLAN (18 DAYS)
COVID-19 RECOVERY PLAN (18 DAYS)
Length
3 Weeks
Plan Description
There isn’t much research available yet but the American College of Sports Medicine, American College of Cardiology, British Medical Journal and British Journal of Sports Medicine have all come out with guidelines. I have tried to summarise the common advice across them all below. Please see attached references for the full articles, and the fantastic infographics from BMJ and BJSM.
Risks for returning to exercise too quickly
- Viral myocarditis (can happen with lots of viruses, but is being seen more with covid)
- Pulmonary embolism/impaired lung function
- Prolonged fatigue (‘long covid’)
Who needs a medical assessment before returning (GP review, ECG, +/- other tests and specialist review)
- Anyone who has had prolonged symptoms from covid for > 7 days (i.e. moderate-severe infection)
- Anyone who has been hospitalised due to covid (i.e. severe infection)
- Any of these symptoms throughout their illness: shortness of breath, chest pain, palpitations
- Pre-existing cardio-respiratory comorbidities
Return to Exercise Approach
- The length of each phase below is the minimum, you can spend longer in each phase if you are not fully recovered
- People should be feeling recovered after each session within the hour
- If elevations in resting heart rate, shortness of breath, chest pain, increased fatigue or any other systemic symptoms are being experienced, these people should see their GP prior to continuing
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
X-Train
x2
|
—— | —— |
|
Walk
x2
|
00:50:00 | 00:30:00 |
|
Bike
x2
|
02:41:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
00:50:00 | 00:30:00 | |
|
|
02:41:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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