Back to physical activity after Covid19 infection

@alopezor I had a similar situation. My symptoms were mild and I took the week off except for some yoga. A day before the race I did primers to see where I stood and felt fine. The race went great and I placed 10th and a PR over last year’s finish - probably helped by the extra rest and sleep. Obviously your results may vary and my story is just one anecdote and probably not the recommended approach.

I had my third bout with the C19 (and 2nd breakthrough!) the week before last. The worst of the fever/fatigue lasted about 48 hours, and a few days after that I was feeling physically restless enough that I jumped on the trainer and rode with Cotty in Provence. When that went well I followed up with GOAT in 2 more days and then just got back into training as planned.

Luckily for my training I’d already planned the week as recovery so my plans weren’t really altered much – and I’m definitely happy that I don’t seem to have suffered the longer tail of effect. By comparison previous infections caused a lot more training disruption with HR spiking much more easily than had been typical.


For what it is worth, I wrote an article about getting back to training after recovering for illness, ’ Coming Back From Getting Sick: A Coach’s Perspective ’ that includes a sample guide for a gentle ramp back to training. Most important, listen to your body, hydrate and keep a nutritious diet, and get plenty of rest and sleep. Good luck athletes!


I woke up feeling fine today (2 days after testing positive). I have been fever-free since yesterday in the morning. I did a light yoga session followed by a recovery ride “across the mountains” and didn’t feel weak but my heart rate was well into Z2 (max 133 when I typically stay below 110 in short recovery rides). Let’s see how I feel tomorrow

Yeah my first Zone 1 ride back, my HR sat in the high zone 2 range. And my HR is always bang in zone on SYSTM. Outdoor ride today and I rode at zone 1-2 effort the whole 30km and HR was zone 4 and just dipping into sweetspot. Not ideal. I’ll be takong it easy for a while longer. But I did have a temp of 39 for a few days and a low grade fever for another several days. I got hit BAAAAD. Timing was foul as was also on antibiotics for another infection when Covid hit so not good timing.

Had it earlier last month, wiped me out for 3 days before the fever broke. I took an additional week before hitting some z2 stuff. As others have said the heart rate was a little high the first couple of rides but has dropped down since then. Took probably 3 weeks total. It feels like it took a toll on my overall fitness as well but that could just be me having other life stuff going on.

Be careful! From what I’ve read, chance of long COVID appears to increase if you exert yourself too soon after recovery.


+1 what @AkaPete said take it easy, dial back the power targets to keep within the HR targets. A recovery ride done at recovery power but z2 or even 3 power is not recovery. I had a nasty virus Nov 2020 ( not COVID) which had my HR in z4 when I went for a gentle walk, soon as i saw that I shuffled back down the street and had a lie down instead.

Covid kicked my butt a month ago. I’m still wheezing a bit. On Sunday I did my first workout - that nice easy 30 minute On Location spin through Hobart. I’ll slowly ease back into things this week.