New Computer, new determination.

Hi,

I have just invested in a Polar computer which enables me to set different trainig sessions, so that I can go out and train and all I have to do is listen to the beeps, but before this I need to programme them in. Can anyone recomend a 3 day a week programme o get me started. I would have about an hour twice during the week and a bit longer once at the weekend for now. My thoughts were two interval type rides with a longer steady paced ride at weekends. Does this sound right and what sort of percentage should I be putting in for my heart rate. I am of reasonable fitness max 189, resting 64. I hope this is clear.

Thanks in advance