Modelling transverse cracks in a [0/90/90/0] composite laminate using cohesive elements in Abaqus

Hi,

I am working on modelling transverse cracks in a [0/90]s composite (carbon/epoxy) laminate. I am supposed to model transverse cracks in the 90 degree lamina to study their propagation and record the strain energy release rates to plot a graph of Fracture energy vs. Crack Density. The cracks must be simulated using cohesive elements in Abaqus. I have gone through the complete Abaqus help regarding cohesive elements and also the examples but could just not find the correct procedure to model the cohesive zone at all. I am a Novice in Abaqus software. 

Could please somebody help me and let me know how I can start with it.

PS: I have attached a published paper so to give a better picture of the nature and guideline for my project.

Regards,

Rohan.