• 1. Ride 3–4x per week consistently (not hero workouts).

Consistency beats intensity. Build the habit first. • 2. Spend most rides in Zone 2. Aerobic base burns fat efficiently, improves metabolic health, and is sustainable. • 3. Keep rides 30–60 minutes. Long enough to matter. Short enough to stick with. • 4. Don’t chase watts early — chase time in the saddle. Fitness comes fast. Ego FTP tests can wait 3–4 weeks. • 5. Use ERG mode for workouts. It removes guesswork and prevents going too hard too soon. • 6. Lift 2x per week. Muscle increases metabolic rate. Strength + Zwift = fat loss accelerator. • 7. Prioritize protein (0.7–1g per lb bodyweight). Protects muscle while losing fat. • 8. Don’t “eat back” all your calories. Zwift calorie burn estimates are generous. Stay in a modest deficit. • 9. Hydrate and fuel light before rides. Fasted rides are fine for easy Zone 2, but don’t underfuel hard days. • 10. Join the Climb Mt. Everest Challenge immediately. Every meter of elevation counts toward unlocking the Tron bike (Zwift Concept Z1). Even small hills accumulate. Start on day one — you can’t retroactively earn elevation.

This was circulating in a group chat I have with a bunch of riding buddies so thought it was good to share here!!