So 500 tss / week average including rest week.
So per 4 week cycle, 1 week of 250 tss and 3 weeks of 583.33 tss ?
Seems alot with TR on its most aggressive settings/plan builder options only giving me weekly tss goals of 490-510, but thats the effort weeks only. The rest weeks are being planned as 160 tss but can obviously be manually overidden
YMMV, for me Iāve found success with a -5 ramp rate for my recovery weeks. This equates to about 65% of the TSS from the prior training week. If I go much lower I feel really flat coming out of a recovery week and if I go much higher I donāt feel recovered.
as @MI-XC said, you better find what works for you. I donāt like to go ātoo lowā, but I donāt do any intensity. itās just easy rides.
Donāt get too fixed in numbers as well. My suggestion was kind of a starting point. Do what works for you, listening to your body. If you feel tired, itās because youāre tired, take a day or two. If you feel good and strong, put the hammer down.
Also, putting TSS during winter (at least for me) is sometimes challenging. Iām not a huge fan of indoor training, but -25C and 2 meters of snow outside is hard, and putting 500tss/w is way harder than summertime.
It would depend person to person but I think itās hard to do too little in a rest week. And the more you did in the preceding weeks the more rest youāll need.
If I was doing 500TSS/week and that was maybe a touch higher than typical (so a loading phase) then my rest week would probably be in the 250-300TSS range.
My loading weeks are usually between like 650 and 900 (depending on the time I had available) and my rest weeks are down in the 450-500 range. But the confounding variable there is that I rarely take an entire 7 days for a rest week. Iāll usually do something like Mon and Tues off, Wednesday recovery, Thursday easy 2hr endurance (like 65% FTP), Friday off, then 3-4 hour threshold workout Saturday and long endurance Sunday.
Thatās been working really well for me since a full 7 days felt like just too much down time.
I cant relate to this to be fair. If I follow TRās rest weeks to the letter (160 TSS), I come out the following week feeling sluggish & unable to perform the same level I was before the rest. More of a hindrance than recovery
I didnāt recommend you to follow TRās recovery. I said a -5 ramp rate or about 65% of your previous training weeks. For you at 500 TSS, this equates to about 325 TSS for recovery weeks which is double what TR recommends.
I was meant in relation to the second half of your reply about feeling flat if you go to low 
Did you mean to say you ācanā relate?
160TSS down from 500 is a big drop. So I wouldnāt be surprised if it takes an opener ride or two to come back feeling better.
Oh yea 
Dāoh
When o used to train more seriously and race, rest weeks would be less volume and less reps / shorter durations on my workout days. In other words, Iād still have a workout or two where I pushed some good watts, but they were all scaled down so I freshened up, but the legs were still used to pushing hard. That approach might solve your issue of feeling flat after a rest week
Reminded by my other recent post, I should give an update on this following advice from the forum users & TR itself.
August 24 I was between 208W & 218W FTP (latter being AI suggestion).
Upped the 6 weekly average TSS to 70TSS/Day with more structure and now sitting 2kg lighter with an FTP of 235W (TR AI) or 242W (Zwift Auto-detect) so 3.35w/kg > 4.04w/kg.
Very happy with these results so far, especially just coming into UK TT season.
Thanks guys
eat 20 eggs a day, 500 grams of rice, and start riding hard.
Dont like eggs
Cycling is expensive enough 
Frank beat me to it! 
Ya gotta eat high quality real food if you want to get fast.
Exactly, carbs (carbs) and occasionally carbs are the best. Off the bike high quality proteins and veg plus some carbs.
Heās trolling, first post on the forum
Lol. Trolling for suggesting eating high quality full amino profile foods for endurance athletes that are getting dropped on group ridesā¦ Yeah totally.