It depends.
If I chose flying
How high could i fly? As high as you could still breathe fine
How fast could I fly? Faster than you can run but not super speed, say 30mph...
How much could I carry? As much as you can carry now I'd guess
How much effort would be involved? Not much, just jumping and steering yourself, as much as walking.
If I chose Invisibility
Could I turn it on and off at will? Yes
Would I be able to wear clothes, and would they also turn invisible? Yes
Would I be invisible on the more than just the classic visible spectrum? Maybe if you paid to upgrade. I'd say you'd be invisible to the IR spectrum.