# Quick question about yellow days and adaptive training **URL:** \ **Category:** TrainerRoad Software\ **Created:** [May 14, 2026, 9:13am UTC](https://www.trainerroad.com/forum/t/quick-question-about-yellow-days-and-adaptive-training/113617 "2026-05-14T09:13:27Z")\ **Posts on this page:** 7\ **Page:** 1
**Author:** ![adehughes](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/adehughes/32/157_2.png) [@adehughes](https://www.trainerroad.com/forum/u/adehughes)\ **Post date:** [May 14, 2026, 9:13am UTC](https://www.trainerroad.com/forum/t/quick-question-about-yellow-days-and-adaptive-training/113617/1 "2026-05-14T09:13:27Z")
I’m in the process of switching from training for cycling events to training for a marathon. My intention is to still include some workouts mainly for low-impact endurance and/or recovery. For the last few weeks on a Wednesday I’ve done a short run followed by leg day at the gym and TR has suggested the Thursday is a yellow day. It has, however, left the planned endurance cycling workout as it was in the plan. Surely adaptive training should “adapt” it to the yellow day flag? Or am I missing something? It’s a first world problem but I would like to understand why. Thanks ---
**Author:** ![Torneng](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/torneng/32/7746_2.png) [@Torneng](https://www.trainerroad.com/forum/u/Torneng)\ **Post date:** [May 14, 2026, 10:51am UTC](https://www.trainerroad.com/forum/t/quick-question-about-yellow-days-and-adaptive-training/113617/2 "2026-05-14T10:51:05Z")
Yellow day is rest or endurance ride. What would you like it to adapt to? ---
**Author:** ![adehughes](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/adehughes/32/157_2.png) [@adehughes](https://www.trainerroad.com/forum/u/adehughes)\ **Post date:** [May 14, 2026, 11:46am UTC](https://www.trainerroad.com/forum/t/quick-question-about-yellow-days-and-adaptive-training/113617/3 "2026-05-14T11:46:57Z")
![Screenshot 2026-05-14 at 12.42.29](https://global.discourse-cdn.com/trainerroad/original/3X/9/f/9f3164bee13573f010a29f4093c3b65080734423.png) Maybe I’m misunderstanding the point of the warning then - but presumably something less intense than the previously proscribed workout. If it really thinks I should rest then why not remove the workout? Or drop the duration or the “zone”. Otherwise, if it thinks the workout is still appropriate what’s the point of the warning? ---
**Author:** ![Torneng](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/torneng/32/7746_2.png) [@Torneng](https://www.trainerroad.com/forum/u/Torneng)\ **Post date:** [May 14, 2026, 12:40pm UTC](https://www.trainerroad.com/forum/t/quick-question-about-yellow-days-and-adaptive-training/113617/4 "2026-05-14T12:40:05Z")
[https://support.trainerroad.com/hc/en-us/articles/20753792083995-What-is-TrainerRoad-s-Fatigue-Detection](https://support.trainerroad.com/hc/en-us/articles/20753792083995-What-is-TrainerRoad-s-Fatigue-Detection) ---
**Author:** ![pirnie](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pirnie/32/1396_2.png) [@pirnie](https://www.trainerroad.com/forum/u/pirnie)\ **Post date:** [May 14, 2026, 1:03pm UTC](https://www.trainerroad.com/forum/t/quick-question-about-yellow-days-and-adaptive-training/113617/5 "2026-05-14T13:03:46Z")
Because not everyone follows only the prescribed workouts. A lot of people will go out for an extra ride, tack on extra intensity, or go to the gym in an unscheduled way. I agree if you strictly follow the plan, then the warning isn’t necessary as the prescribed workout will already be appropriate, but not everyone does that ---
**Author:** ![eddie](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/eddie/32/129850_2.png) [@eddie](https://www.trainerroad.com/forum/u/eddie)\ **Post date:** [May 14, 2026, 1:22pm UTC](https://www.trainerroad.com/forum/t/quick-question-about-yellow-days-and-adaptive-training/113617/6 "2026-05-14T13:22:40Z")
It’s okay to train on a yellow day, just avoid intensity as the banner in your images shows. Red days are the ones you want to take completely off. 👍 Good luck with marathon training! I used TR to help train for my first marathon last spring. 🏃 ---
**Author:** ![ntisdell](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ntisdell/32/162019_2.png) [@ntisdell](https://www.trainerroad.com/forum/u/ntisdell)\ **Post date:** [May 14, 2026, 3:57pm UTC](https://www.trainerroad.com/forum/t/quick-question-about-yellow-days-and-adaptive-training/113617/7 "2026-05-14T15:57:10Z")
It is a good warning, means you are putting in some good work and that on that day you’d want to look at upcoming workload and how you feel. Maybe consider a slightly easier endurance ride, but generally I’m sure you’ll find that a Zn2 / Easy ride will be just fine and leave you feeling good for a run the next day! If however it was a planned 3hr+ Endurance ride with some strong run workouts in the coming days… maybe downgrade to 2hr/1hr or more of it zone1 . Also as a Marathon runner - I have found a lot of success using strong bike workouts to supplement a mostly easier paced running plan. Good for leg strength plus essentially the same Lactate/Mitochondria/Vo2 benefits. Like right now I’m hammering a TR plan for a gravel race in August… my bike FTP & Vo2max keep going up… just easy running, but my run vo2max is also steadily increasing (3x ez 40’ runs a week and a 2~3hr ez run (pretty year round for me))