Good work on getting an HR monitor. It is a great training tool. Do you do spin classes at a gym by any chance? Sometimes the instructor will tell you how much time you should spent at what % of your maximum. I think the rough forumla for max heartrate is 226 minus your age. Do a search on the net and you should turn up some suggestions for building a training program. I've used my monitor for almost 2 years and love it.