So, right click on the time ruler and you get the option to use those other formats.  I can switch around between the formats, but there is always 2, eg HMSF and Samples. or HMSF and MBT.  I only need to see regular old minutes seconds and maybe down to 1/4 second (usually. Sometimes, i do MBT stuff, but then, i'd like to switch to MBT, only). 
 
There is this page: https://www.cakewalk.com/Documentation?product=SONAR%20X3&language=3&help=Playback.06.html
But, firstly, the 'plus' 'minus' button thing didnt work for me.  It doesnt mention about the 2 time formats.  Sonar Platinum, latest.

FYI, the current help page usually may be created from an old page by removed the SONAR version from the old page. IOW, the current page
https://www.cakewalk.com/Documentation?product=SONAR&language=3&help=Playback.06.html may be found by removing the %20X3 from the link
https://www.cakewalk.com/Documentation?product=SONAR%20X3&language=3&help=Playback.06.html
 
There is no option for H:M:S only. There are 4 rulers available M:B:T, H:M:S:F, Samples and Milliseconds. The + and - work for me. When more than one ruler is displayed, clicking the - with the left mouse button should provide a menu to remove existing rulers.

Oh... I get it, my bad.  I was using teh plus/minus on my keyboard.  I now see the little butons on the right of the time ruler. Thanks.