That is great to hear @Endevour!!
I would recommend letting TR build you a custom training plan, whether it’s for an Event or for General Fitness. Keep it on the Balanced training approach and start with the training volume it recommends you, and then you can use the Check Volume Feature after every couple of phases to see if you should increase it.
If you’d like, once you’re back to training, you can DM me, and we can take a look at it together 
Hello again,
i could need help to setup my training plan. Today i signed in with Trainerroad. I had now a break of 3 weeks and want to get back into training with some easy endurance rides to build up my fitness.
Theres one Problem, when i use the plan builder (Low Volume Endurance) i get 3 workouts a week with hard intervalls and no endurance rides. I think with my background thats not a good way to geht back into training.
You have an advice how i could use the plan builder? Or should i complete easy rides with train now first? (the advice was no intensity at the first weeks, focus on restoring consistency)
Thank you. Greetings
You used to train 4-5 days/week, i. e. you have a well-trained aerobic system that just needs to kick back into gear. So TR’s suggested training plan seems reasonable to me.
If you think you are a bit rusty, then you could postpone the start of the training plan by a week or two and schedule a few “opener” workouts where you kick the tires. I sometimes do that if I want to get back into the (training) groove.
Can you do 3 workouts per week consistently? If the answer is yes, then I’d start with the training plan.
I think this would be the way to hit the wall in a few weeks again.
A trainer advised me to start training slowly again and build up my endurance.
Three workouts with hard intervals are not a good idea for getting back into it after overreaching in my opinion.
I will definitely do 3-4 easy endurance workouts per week for the next two to three weeks; the only question is whether I can manage this with a training plan or if it’s better to choose a suitable workout using Train Now.
Do you have a goal you are training for?
The hard intervals will most likely be sweet spot, it is not VO2max work.
Why?
What slowly means is highly individual. 3 workouts per week would be easy for me and might be easy for you, too, given your stated training history. When I start training again, my body needs workouts at and above threshold. My body feels like an incredibly dull blade.
And plenty of workouts build your endurance.
Why not just ride by feel for a few weeks, press start on your garmin and slowly increase the power to the point at which it still feels easy. Hold that power to whatever duration feels good 60-90 mins, end the ride wanting more and feeling better than when you started.
Let your body / mind dictate when you want some harder sessions.
I’d agree with your trainer reading your original posts. Plenty of time get back to your best.
So now i get back into training. For the start i used Train Now, choose my duration and the endurance workout. I ramp up slowly and ride every 2nd day. The last ride was 75min with 60TSS.
Yesterday i play again with the plan builder but i couln´d create a plan to get slowly back. I tried the low volume base plan and also the AI plan builder with different options and get always a breakthrough workout at first. I would like to start a new build up but it seems despite the long break, my old values are always used
This feels much to hard. For example at the last plan i got a workout with 6x8min sweet spot intervalls. 48! min sweet spot for the first quality training since 5 weeks? i think thats way to hard for me with 90TSS.
Do you have a advice how i can create a easier plan? Maybe train the next time with Train Now again and ride a few harder rides and use the plan builder later?
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