It always says "train as normal" when your recovery countdown is 24 hours or less. Above that doesn't mean you can't leave bed, or that you can't ride, they're suggesting you avoid intense efforts. Recovery rides are what the thing is suggesting until you're close to recovered.
I don't find that very useful personally. But it's good to at least understand what it's telling you.
Garmin's training load feature does a better job trying to answer the same question. It's not perfect either, but it's generally pretty reliable.
You can do the same thing with a power meter with CTL and ATL.
Mostly though I just give it what I've got that day.