Cindi, a couple genearl rules for training using maximum heart rate:Easy days: 60 70% MHRLSD: 65 75% MHRTempo: 75 85% MHRIntervals: 85 95% MHRIf you have a garmin, you can set the HR range for the type of training. And, for intervals, you can set the number of intervals, distance, and rest period between intervals.Larry