My settings are about what ryanerb is describing as well. All depends on Range and depth but I'm usually 8-12 on both sensitivity and contrast. I run the chart speed equal to or +1 over my mph.
Next time you are out take a recording a good long one (15min or so) with some structure and different depths. Then when you get home grab a beer and replay the recording. The beauty of this is the bird records just the raw data of the sonar readings. You can look at different views and change settings and see what looks best. In other words even if your entire recording was taken while the SI screen was showing you can replay it and look at down imaging or even your navigation chart if you want. Its really an awesome learning tool and sometimes you see things you missed on the water.
Hope this makes sense.