Continuous ATP is similar to Build phase. Recommended HIT workouts (when form is fresh/blue) will be in and around your selected Focus Power type with increasing TL over time based on ramp rate you control…
Change IR (Improvement Rate) to Moderate-1 and watch what changes on the Training page.
You can change IR at any time and should over time.
Don’t hesitate to experiment including XFAI forecasts while you learn how Xert works. You can always change things back and/or adjust the program to meet your requirements. That includes the option to adjust signature values but no need to go there yet. 
Xert’s Power Curve is not built strictly on MMP data points.
See: Is PP a theoretical number? - General - Xert Community Forum
There are three Power Duration curves shown for every activity. Select activity details, Power Duration tab, and note MMP and Signature curves for the activity plus Current Signature.
There is never a single “the workout” for the day but a group of suitable options to choose from ranging from indoor selections to outdoors plus the ability to free ride to target focus type.
Based on that advice one of your indoor options is likely SMART - Highway Star. Try that one and let us know how it went.
How much of the Academy series videos have you watched so far?
What is your status stars count?
While some content is outdated you should find my newbie tips of value – Onboarding steps for Xert trial users and newbies - General - Xert Community Forum
Welcome aboard. 