Quick reference Guide for those new to structured training? How rides should feel?

I hear you! FTP was definately set too low just did a zwift race, too see how much I could push with enough motivation in race context. I averaged 161 watts for 27 minutes zwift set my FTP at 155. Compared to my last ramp at 136. No wonder I felt the workouts were easy and could discuss with my wife while doing Donner even with a 5% bump.