Well I did my short spin training ride today and I averaged 12 mph. Pretty good for me and I try to keep a cadence of 90, my natural cadence is 60-65 so I get a pretty good workout. I ride 3 days on and 1 day off. Day 1 - pleasure ride, medium distance, 2 - spin, short distance, 3 - long ride. After I reach 20 mile rides I will ride 4 on 1 off and add an interval day in there.