Hi @kjdhawkhill 
RLGL is still turned off, but how many days in the last month would the algorithm, at default setting, have “forced” me to skip a workout or commute?
I took a look at your training history with RLGL turned on and I am actually quite pleased with how many Red/Yellow Days is giving after almost a year gap of training with this amount of volume.
I think there are a few things to note here…
Your training load from around September 2023 until you started a training plan in June of this year has been for the most part commuting about 3 hours per week.
Any time you go from about 2-3 hours to 7-9-12 hours of riding per week (granted you’re doing interval work now) RLGL is most likely going to naturally give you Yellow/Red Days. Much like a coach, it’s probably going to tell you to back it off a bit so you progress into it.
The nice thing you’d see here if you were to turn RLGL, is that it’s recognizing rather quickly how much load you can effectively take on as you get through your training plan.
I see that since you started the plan in June, it has now given you zero Red Days for the past two weeks. It still is, however, giving you Yellow Days, but I see that even those are decreasing.
The above shows me RLGL is, much like a coach, effectively reading how well you take on load and adjusting accordingly.
I did notice, that there are instances, where I believe you wouldn’t have gotten a Red Day had you followed the Recovery Week. What I am seeing is that in the last two months of training, you haven’t actually taken a proper Recovery Week, and have on top of your interval work performed 2 FTP Tests two consecutive weeks. This all can be taxing.
As advocates for taking proper Recovery Weeks, you may just be able to get away by not fully taking them given your training history, as we talked about, shows a pattern of these big blocks of training followed by big periods of just commuting.
If you are going to be following a training plan consistently, then we recommend you take the appropriate Recovery Weeks so that you don’t risk shortchanging positive physical adaptations and compromising the productivity of upcoming workouts.
Lastly, I think it’s important to clarify two things:
- RLGL is not the same as Garmin’s or Intervals.icu as RLGL is future-focused, fatigue prevention. There’s more info with a chart on this post.
- RLGL recommends to take it easy or a rest day to prevent long term fatigue. It does not tell you if you can do a ride or not, since as you mentioned, you know yourself best. Or… as you mentioned, you’re on vacation and just want to ride
As far as “getting through the training program” can you provide any insight on how AI/ML interprets today’s outdoor ride?
I think you’re speaking of the ride on July 22nd, in which case it’s matched to a TR Workout Johnstrup VO2 Max 4.0.
Looking at the ride data it looks like you followed the interval work, nice work! Once the ride gets matched to a TR Workout you’re telling the system you completed that workout and it goes as follows:
Progression Levels get signaled that you’ve completed a 4.0 VO2 Max workout>>your VO2 Max Progression Level updates from a 2.9 to 4.0>> Adaptive Training now knows to recommend adaptations to future workouts at that new level.
More info on Progression Levels and Adaptive training here: