I wrote this a while ago, and I think it mostly covers the ratings and outcome (changes to workouts on the plan in your calendar).
VERY broadly speaking, for a workout that falls into the “Productive” difficulty level, I tend to see the following:
- 2 - Moderate = That was no big deal, I am ready for more than a “normal” step up in progression. Give me a larger adaptation than the typical +/-0.5 step (at least within my training history).
- 3 - Hard = That was a good workout and felt “just right” in the fact that it was “hard enough”. Give me the “normal” progression bump of +/-0.5 step.
- 4 - Very Hard = That was possible, but took more from me than I’d want for a “good/hard” workout. Limit any increase or even stall with no Progression Level increase on pending workout(s), because I need another shot at this challenging level.