I think all this hating on Tim is overblown.

Where does Tim tell everyone or the OP how to train? He is (correctly) observing that most people who set out to do a recovery ride do so for too long and too hard. I have seen objective data that support this at the fitness device company I’m involved with. But Tim is not advocating that you do recovery rides.

He also observed that most people targeting Z1/Z2 overtrain and hit Z3 which lessens the aerobic benefit significantly. I have also seen objective data supporting this statement. Note that Tim does not advocate training in Z1/2, only that those who intend to do so often overtrain.

And the reason he writes this (as he says) is to answer OP’s question by citing examples of why some people might want to train slower.

You don’t train that way? Fine, nobody asked you to. Don’t want to train at all? Fine, nobody’s advocating that you should. But Tim is right that this is a legit reason people might decide to slow down.

I only wanted to post this in his defense, because he raises a legitimate point. Joe Friel would further agree. But otherwise I have no inclination to get bogged down in Internet silliness any further—I’m out.

I did what you wrote about today. My legs were a tired from a much longer day at work yesterday. I dropped a gear or 2 and used the HR to make sure I didn't push it too much. That combination made for an easy recovery day for my legs