I rode for 30 minutes on the Cybex bike using the heart rate program at 138bpm. I rode a total of 8.51 miles. I maxed out at 18.8mph, which was rated at 140 Watts. 18.6mph was rated at 135 Watts.

30 minutes is definitely challenging for me now. I am not looking forward to having to increase that time. But, I guess that the key will be to just continue to follow the program and take one workout at a time.