I love this thing, when my knees start to bother me a bit from the treadmill this is my saviour.
1/2 hr of interval, start on level 3 and work my way up to 5 or more.
i just do manual, turn the resistance up to max (100), and do 40 minutes straight, usually over 1200 calories for me
damn, 40 minutes of 100.
I remember cruising on 70-75 for a while and that sucked.
it takes some getting used to. i worked my way up to it, but now it's fairly easy. shits like walking through concrete.