I find warming up for a couple/three miles and then pushing it like there's no tomorrow till I hit the 20 mile mark, stopping, doing a couple toe touches while I throw in fresh batteries, and I'm off again for another 5 to 10 miles. Then a couple toe ;touches after putting the bike away and a hot shower. At 73 this works great for me. I feel invigorated for the rest of the day and sleep great.