I found these predictions to be nice as I have just come back after not training all winter. I did 480 TSS my first week back, 150 the second week, took a break due to fatigue, then did a another 150 tss over two days the third week, resulting in a pain in my left knee. I ended my workout early and have been taking a rest week. Overall I rode my bike on 2 red days and 2 yellow days. But these three weeks generated a total of 4 red days and 4 yellow days. Likely indicating I was ramping up too fast with lots of 20-30 mile rides at mixed intensity levels back to back.
Plan now is to pay attention to trainer road, ease into the training load with mostly zone 2 for now, and add in more strength training gradually over the next few months (I have chronic runners knee, and never did strength training as I was told 
)