Not Trained?

No problem, if you are not trained or out of shape, you need to start with the basic.

Don't start with an High Intensity Interval Training (HIIT) because it's useless and counterproductive (also Psychologically) 

Don't enroll in a race (or several) on Zwift... because it's stupid :-) You want to suffer? Take the Ramp test and try to determine your FTP, I know it's hard, you don't want to do it? No problem try to guess what is your FTP, how?

Put your Heart Rate Belt and try this exercice

The FTP is set to 200, you can reduce it before the Download

Once Downloaded, by clicking on the ICON, you need to put the "zwo" file in a specific Directory before starting Zwift

Once you have the file you can follow the instructions here if you don't know what to do with the file.

Once Zwift is started, you can open also zwift Companion because you can see the exercice, I don't watch my avatar once zwift started, I don't know how many trees, how many mountains, signs, turns,... I simple don't look at it, I just watch the jauge ⬇️ 

So the scope here is to determine if the pace is ok, as I said before the FTP is set to 200, of course here you are going to ride at 60% of the FTP, so it should be relatively easy.

You need to check your heart rate ONLY, you heart rate should stop to increase after the warm up... or at least 5 minutes after the constant 60% of FTP is started, it should shift maximum 5 Beats Per Minutes.

If your Heart Rate continue to increase it means that the 200 is too high, so you should decrease the Watts, you can reduce the watts by clicking on the minus sign on Zwift Companion there is an areas  (- 100% BIAS +)

If your heart rate is constant but you consider that the exercice is too easy, well try to increase the watts (by clicking on the + sign) if the heart rate is still constant increase it again but as soon as your heart rate shift during the exercice in "low intensity" it means that you are pushing to hard for the "low intensity" and the risk is that you will slowly but surely shift into the Zone 2... and start destroying the mitochondria (see previous post, and you don't want that :-) 

The Ramp Test even if not 100% accurate will give you a good indication of your FTP, let’s be honest we are not going to win the Tour… neither the Giro, so stay relax 😎 and enjoy.