@david
I wonder if it is possible to create some basic training advice based on all the data that we have.
For example my current fitness level is 51 and fatigue is 53.
I’m in the gray zone and in order to stay in the optimal green training zone i need a training with a load between 30 and 123.
A load of 30 will only get me just in the green zone and a load of 123 will get me just out of the red zone. The 30 load will require another 30 load the next day to keep me in the green zone.
The 123 load will keep me in the green for 3 days (depending on my fitness level).
Some basic training advice would be something like:
Your recommended training load for today is: 75
This is just a simple approach, you have to put more data (fatigue for example) in the equation in order to get a more accurate training advice.
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Not all load is created equal, so having a number is meaningless unless you know what you are wanting to achieve long term.
If you want progression in performance, then you have to train in a progressive manner. If it’s purely maintenance, then maintenance work is required which might not be progressive (performance plateaus). Two different ways to get a different result. If motivation is required, then goal(s) will help to achieve the goal. Knowing how the measure the progress and adjust is also then needed.
Workouts in other training and analytic software apps have workouts labelled as maintain, stretch, overload, breakthrough, etc.
The simplistic way to train (or rather progress workouts) is ride the same intensity for longer, or the same duration for a higher intensity. The way to do it add a little extra each week, recover, then do it again. The adaptations that take place in the recovery week is called Super Compensation.
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I just thought it would be nice for recreational riders (like me 
) to have some sort of simple guidance.
There’s a Google Sheets file called Next Activity, I think. It can do most of what you’re looking for, in that the load value differs based on the type of workout.
Use the search option for Next Activity.
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Thanks @Gerald for thinking of and suggesting the Google sheets doc I put together.
@Robert, the forum search function yields a variety of different results for “Next Activity”. Near the top of the list is a link to v1, but it has developed quite a bit and the latest shared version out there is V2.4!
The best link to use is this one to the shared Google drive folder where I keep an up to date shared version that others can take a copy of:
https://drive.google.com/drive/folders/111ji2LYKzKAPIPHKXvpdpxrLlE_f-vNI
Have a good read of the FAQ tab, but if you have any questions about the file not answered by the FAQ, just ask.
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