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 Iâve 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 donât feel recovered.
as @MI-XC said, you better find what works for you. I donât like to go âtoo lowâ, but I donât do any intensity. itâs just easy rides.
Donât 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, itâs because youâre 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. Iâm 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 itâs hard to do too little in a rest week. And the more you did in the preceding weeks the more rest youâll 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. Iâll 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.
Thatâs 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 TRâs 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 didnât recommend you to follow TRâs 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 âcanâ relate?
160TSS down from 500 is a big drop. So I wouldnât be surprised if it takes an opener ride or two to come back feeling better.
Oh yea 
Dâoh
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, Iâd 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