It will depend on your system to some extent. Since switching to the Apollo, I honestly don't even think about changing buffers or their settings, just leave it set at 1024 all the time, even when recording. My biggest project as far as resources was a cover of Mama by Genesis.
http://forum.cakewalk.com/Mama-Genesis-Cover-featuring-Alkie-on-vocals-Updated-Version-m3095564.aspx This project had 5 instances of various Arturia Synths, 1 UVI synth, Trillian, 1 Superior Drummer, 1 EZDrummer 2 Electronic Kit, none of them were frozen or bounced and the guitar parts were recorded last without any problems though one of the UAD Guitar Amp sims. I count 8 virtual instruments which is a lot for me...
I also should note that this project was done with Thunderbolt connection to my MacBook Pro so Firewire may not have the same result. The Apollo was also at 98% DSP utilization for this song.
I see you have a Jim Roseberry system, he could probably shed some light on what kind of performance you would see on Windows 7, Firewire with an Apollo.
Regards