In general, you’ll find that the Continuous Improvement Program Type will behave similarly to the ‘Peak’ phase of the 120 day Target Event Day Program Type. Typically, on days of Blue/Green freshness, XATA will recommend HIIT at/near your selected athlete type. On days of Yellow freshness, some sub-threshold endurance work will be recommended. And on Red freshness, only active recovery (read as ‘rest day’) will be recommended 
You can change the improvement rate at any time with the continuous program, just like with the TED program type. So you could choose to leave IR set at Moderate - 2 for 3 weeks, and then switch to Maintenance/Taper/Off-Season for a week to recover before switching it back to Moderate - 2 again after the recovery week. Xert is extremely flexible once you have an understanding of the basic principles of adaptive training.