CR-19 Fitness Trainer

Useful Information

This exercise program has been devised for those who have had a mild suspected COVID-19 Infection which has not required hospitalisation.  

If you have had a severe infection or you have been hospitalised, please consult medical staff or your coach before proceeding.

You must be 7 days clear of symptoms before starting Phase 1.

Recovery from COVID-19 will take time. The length of time needed will vary from person to person, so do not compare yourself to others. The exercises here are a suggestion and you can adjust the volume and type of exercise as you wish. You are in control. However please only work up to the advised ‘Rate of perceived exertion’.  We have suggested 4 phases of recovery, and a final transitional phase for athletes.

There are pre and post exercise questions. ‘Rate of perceived exertion’ (RPE) is a scale (see image) which helps guide you to work at the right intensity.

The exercise program will fatigue you, but if you are working at the right intensity, you should recover fully within an hour after exercise, and be able to carry on your normal activity.

Before starting, check out the guidance below on breathing exercises and resting positions.

Rate of Perceived Exertion (RPE)

Source: Gunner Borg. PHD, M.D

Ready to progress?

  • Perform each phase for a minimum of 7 days

  • Phase 1 and Phase 2 can be completed as many times in a day as you want, as long as you recover fully afterwards.

  • If you notice increased shortness of breath (SOB), fatigue or fever – stop and consult medical or coaching staff

General Exercise Disclaimer

Aim to feel in good physical condition and able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Self assessment tool

Before commencing each training session you should perform the following simple self-assessment to direct your progression.

Programme Phases

  1. Phase 1: Introduction Phase and Active Rest Routine
  2. Phase 2: Mild intensity aerobic foundation
  3. Phase 3: Intermittent cardio challenge
  4. Phase 4: Moderate intensity return to aerobic and strength training
  5. Phase 5: Sport specific progressive return to full training