TrainNow will give the same suggestions whether or not you’re on a training plan, and no matter where you are in your training plan. So those endurance, climbing, and attacking rides it recommends are all appropriate to your Progression Levels in the respective zones, but do not take into account rest days or the upcoming days’ scheduled training. If you’re on a training plan, defer to your plan’s recommended workouts. TrainNow is intended for athletes not on a plan or those who like to occasionally choose structured workouts, and is not meant to replace a training plan’s periodization (the rhythm of train/rest/repeat).