Love it. I do 500m intervals with an '8' resistance. Right now I do five intervals: the first at 2:05, the second to fourth at 1:55, then the fifth at 2:05. One minute rest in between intervals. I'm going to try to knock five seconds of each interval next week. Quads and biceps catch fire and the heart rate stays way up. Lats and those little muscles behind my shoulder blades are toast the next day.