Sunday....today was a bit of a test day, yesterday was pretty easy with just 45 minutes on the rollers. Today was to gauge my fitness a bit.
Today was an hour and half on the rollers with 6 four minute steady state intervals of 27 mph (51x16) at 107 rpm, 180 watts (according to Krietler's chart), with my heart rate running right about at 155 for the duration of the intervals.
Those hurt. Tomorrow will be an easy day on the rollers. I may start swimming over at The Park Place once or twice a week. Take a look at the Krietler review at http://www.fixedgeargallery.com/reviews/krietler/