Training Time Constants

I reached out on FB to ask this question. I’m coming here for more guidance. I have noticed I go from blue to red and back to blue. It’s a never-ending cycle. Recently with the intro of vo2max intervals and 30/30’s, I’ll stay red longer even though my form is relatively fresh. I did try the 22/22/60 values. Seem to change me from red to yellow but also made my training load decline about 5 points. What are some other values to try and plug in and how do you know what is right for you?