After that first day off, I'll usually do 1 hour zone 2 rides until I feel better. I'll include one short hill in those easy rides and try to hammer it a bit, see what my HR does. When my HR response looks normal and my legs don't hurt too bad, I'm good for a real workout. I don't find that the Z2 rides compromise me in any way. Many weeks that's all I'll do during the week, depending on how hard the weekend was.
All that said, my wife and I frequently go for a Monday hike in the mountains, weather permitting, no matter what I did on the weekend, 3-4 hours all zone 1 for me. We've always taken Mondays off. That's been magic.
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Results matter