For me I focus on my glutes to stimulate them firing, calves, quads, hamstrings and the shoulder region. I would say I use it week in and week out 3-5 hours easily. I have a desk job so I just pump my legs for a couple hours in different groups throughout the day. I'd say it's given me a bit more bounce in my stride and I feel a bit fresher but that could be in my head. The real advantage was "teaching" certain muscles to fire and for that reason alone I'm happy with the purchase.
"Train so you have no regrets @ the finish line"