Sounds like you have a pretty good program, more than what 90% of people do. 2-3 cardio sessions a week is about right IMO, at least it works for me. A few different trainers have advised me to mix in high intensity intervals and I believe they help. According to the trainers, intervals are much better for you than a steady pace. The same trainers have all advised me to focus more on core muscles than I have been, and that's been great advice too. Along with different stretches to stay loose.
Edited to add: What I've read about high-intensity intervals says they boost cardio faster than a steady pace. My personal theory is, they also train your muscles to get rid of lactic acid quickly, because you're cycling in and out of the anaerobic zone.
Last edited by smokepole; 08/08/14.
