I picked up an Emotion Roller from Insideride out of Oregon last January. During the winter and spring I walked three miles a day and rode the roller for 1 hour a day at about 22-23mph. The walking gives the impact weight resistance I need and the roller gives me the aerobic and cardio workout I need. First outside ride of the season I did 40 miles in two hours on the trail of the Coeur d' Alenes and the next outside ride was up the Mt. Saint Helens Hiway about 50 miles of which half was up hill. In otherwords the routine put me in good riding condition for the season and is low impact which is good for the joints. The roller is just like riding your bike outside and you you can't coast or at least not for very long or you fall over! Much more fun than a trainer or stationary bike and will put you in good riding shape for the outside season and improves your riding form. I live in North Idaho and because of snow and ice riding outside in the winter is rarely advisable.