How far along are you in watching the Academy series videos?
XATA provides a range of possibilities based upon recent history and current settings under Goals.
In Pre-Base you will see a variety of recommendations around selected Athlete Type and reflecting what you have performed in recent past in each category (indoor, outdoor, virtual, sessions).
At 4 stars status level you can pretty much do as you want. A phased progression doesn’t kick in until Base phase begins in which case Endurance will be the norm for recommendations. However, with a starting TL at 4 stars you already have established a base so you can mix things up if you want.
Deficit is pts required to return to Noon position on Training Pacer but as you will see in the videos closing the deficit isn’t necessarily the daily goal. It depends on how much time you can train today and how you decide to allocate your week.
Lots of newbie tips posted here – Beginner questions
Academy series videos are the quickest way to get up to speed – Discover + Improve + Perform
FAQs here – Support Home – Xert