Thanks for the replies. Im totally blank when it comes to this aspect of cycling, and appreciate all the info I can get. Usually I keep attention to my HRM but thats about how advanced it gets for me. I try to stay at about 80-85% of max for most of the trip. As said earlier, my rides are pretty flat but I try to really push myself with some pace up the small steep hills there are. Likewise if there are some flats where I can really push myself to go faster and try to stay there as long as possible. Best way to describe it is maybe some sort of unstructured intervals?

One of my goals with cycling (main reason to pick cycling up is the fun of it), is to get in better shape. Im not in a bad shape, Im normal built but my stamina has taken some effect by my many years of rather watching sports on TV than doing it myself.

So how should my riding plan be? I usually ride 2-4 times a week if I can find the time. One day with intervals, and one day where I ride for a longer period?