2.5 hours on the rollers. 4*10', 5*30" seated, 45' high z2/low z3. original goal was to do 7*30" efforts but given how ruined i was after last weekend i backed it down. i guess the ultimate decided will be how my fitness is once race season gets going, but so far i'm really really happy with the inside ride rollers. best cycling related purchase i've made in a long time.